Beginner
Short prone pull-ups
Biceps - Lats
- Jump up until your chin is above the bar in a pronated grip.
- Try to lower a bit and come back up, performing short repetitions of up to 45º.
Routines
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Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Low traps pull
Beginner
Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius
Dragon flag
Intermediate
Biceps ∙ Abs ∙ Lats
Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Partial hefesto pull with support
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
