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.
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Swing and half turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Assisted back lever pull-ups
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Headbangers
Intermediate
Biceps ∙ Lats ∙ Abs
Tucked back lever pull ups with close grip
Intermediate
Biceps ∙ AnteriorDeltoid ∙ UpperChest
Traps pull
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
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