Intermediate
Pull ups with hand rotation on rings
Biceps - Lats - Forearms

- Set the rings to a height and hang from them with a pronated grip, with your palms facing forward.
- Perform the controlled pull-up.
- As you go up, rotate your hands 180° until you reach a supinated grip.
- As you come back down, do the opposite rotation and return to the starting position.
Sessions
You may also like

Wrist extensions
Beginner
Forearms

Rowing in bar
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid

L sit to front lever
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats

Asymmetrical Australin pull-ups
Beginner
Biceps ∙ LowerTrapezius ∙ RearDeltoid ∙ Lats ∙ ExternalRotators

Tucked front lever negatives
Beginner
Abs ∙ Biceps ∙ Lats ∙ HipFlexors

Swing for 540
Intermediate
Biceps ∙ Abs ∙ Forearms ∙ Lats