Intermediate
Up-middle-down isometric
Biceps - Lats
- Get into a prone pull-up position, with your chin above the bar.
- Hold in that position for the time indicated by the exercise.
- Lower until your head is just below the bar, hold again for the indicated time.
- Finally lower until you are fully hanging and hold in that position.
Routines
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False grip hang with bent arms
Beginner
Biceps ∙ Forearms
Burpee with pull-up
Intermediate
Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps
Advanced tucked front lever
Intermediate
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Clap pull-ups
Advanced
Biceps ∙ Lats
Prone pull-ups
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Shoulder-assisted one arm pull-up
Advanced
Biceps ∙ Forearms ∙ Lats
