Advanced
Toe-touch pull-ups
Biceps - Abs - Hip flexors - Lats
- Perform an explosive pull-up while lifting your legs.
- Try to touch your toes above the bar.
- Grab the bar again to complete one repetition.
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Mixed grip pull-ups
Intermediate
Biceps ∙ Lats
Burpee with muscle up
Advanced
Biceps ∙ Triceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps
Headbangers
Intermediate
Biceps ∙ Lats ∙ Abs
One arm pull-ups
Advanced
Biceps ∙ Lats ∙ Forearms
Rowing in bar
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Assisted handstand with posterior pelvic tilt
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius