One arm weighted pull-ups
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
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Australian pull-ups with false grip
Biceps ∙ Forearms
Close grip weighted pull-ups
Biceps ∙ Lats
Close grip weighted chin ups
Biceps ∙ Lats
Prone pull-ups at the waist
Lats ∙ Biceps ∙ Abs
Elbow assisted one arm tucked front lever
Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors