Wide grip muscle up
Biceps - Triceps - Lats - Lower Chest
- In a bar with a double-width grip than the shoulders.
- Perform an explosive pull-up so that you end up above the bar in a dip position.
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Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
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Biceps ∙ Triceps ∙ Abs ∙ Lats ∙ LowerChest
Bar swing
Biceps ∙ Forearms ∙ Abs ∙ Lats
Advanced fallen tucked front lever
Abs ∙ Lats
Hefesto negatives
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Short supine pull-ups
Biceps ∙ Lats