Beginner
Negative jump-asissted muscle up
Biceps - Triceps - Lats - Lower chest

- On a bar approximately at the height of your head.
- Jump up and get into a bar dips position.
- From there, lower yourself as slowly and controlled as possible until you are back hanging from the same position.
You may also like

Korean dips
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest

Half burpees
Beginner
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest

Tricep extensions on rings
Intermediate
Triceps ∙ Abs

Olympic muscle up
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Biceps

Bent arms ring flies
Intermediate
LowerChest ∙ Triceps

Elastic band assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms