Intermediate
Weighted australian chin ups
Biceps - Lats - Lower trapezius - Posterior deltoid - External rotators

- On a bar approximately at hip height, use a weighted vest, backpack, or similar.
- Perform pull-ups with your body below the bar and a supinated grip.
- You can perform them with bent or extended legs.
Sessions
You may also like

Advanced fallen tucked front lever
Intermediate
Abs ∙ Lats

Elbow flexion and extension
Beginner
Biceps ∙ Triceps

Barbell assisted shoulder flexion stretch
Beginner
Abs ∙ Lats ∙ HipFlexors

One arm front lever warm-up
Beginner
Biceps ∙ Lats ∙ LowerTrapezius

Assisted skin the cat hold on parallel bars
Beginner
Abs ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lats ∙ UpperChest

Australian typewriter pull-ups
Beginner
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid