Beginner
Scapular retractions with elevation
Lats - Lower trapezius
- Hang from the bar.
- Retract your shoulder blades, as if you were trying to touch them, without bending your arms.
- In addition, contract your back to raise your body a bit, so that your hip rises while your body arches.
Routines
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Short prone pull-ups
Beginner
Biceps ∙ Lats
Hollow pull up hold
Intermediate
Abs ∙ Lats ∙ Forearms
Touch and Half turn for 540
Intermediate
Biceps ∙ Abs ∙ Obliques ∙ Lats
Swing for 540
Intermediate
Biceps ∙ Abs ∙ Forearms ∙ Lats
Tucked front lever negatives
Beginner
Abs ∙ Biceps ∙ Lats ∙ HipFlexors
Fallen flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps