Advanced
One arm weighted pull-up
Biceps - Lats - Forearms
- On high bar hanging from one hand and with extra weight on the other
- Perform a pull-up so that your chin passes the height of the bar
- Return to the starting position to complete a repetition
You may also like
Partial hefesto pull with support
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Elbow-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
Human flag
Advanced
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Supine pull-ups in L
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats
Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms