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

Pike push-up
Intermediate
Triceps ∙ AnteriorDeltoid ∙ UpperChest

Negative supine pull-ups
Beginner
Biceps ∙ Lats

Elbow dips
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms

One arm isometric dips
Intermediate
Triceps ∙ LowerChest

Trap shrugs
Intermediate
Triceps ∙ LowerChest

L sit raises with wink on dip bar
Intermediate
Abs ∙ Obliques ∙ HipFlexors ∙ LowerChest ∙ Triceps