Intermediate
Negative straddle flag
Biceps - Triceps - Anterior deltoids - Abs - Obliques - Lats - Upper chest - Upper trapezius

- On a pull-up bar or vertical bar, place your hands in a flag position.
- Use a jump to help you and bring your legs up so you are vertical with respect to the ground.
- Then open and extend them fully.
- Slowly lower yourself until your back is parallel to the ground.
You may also like

Narrow grip pull-ups
Intermediate
Biceps ∙ Lats

V raises on dip bar
Intermediate
Abs ∙ HipFlexors

Lower half prone pull-ups
Beginner
Biceps ∙ Lats

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

Negative wall assisted handstand to tucked planche
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ UpperTrapezius ∙ Serratus

Tornado swing and three quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms