Intermediate
Wide pull-up with neutral turn
Biceps - Forearms - Lats

- Hang from the rings in a pronated grip with a wide grip.
- Perform a pull-up while rotating the rings to end in a neutral grip.
You may also like

Hollow pull up hold
Intermediate
Abs ∙ Lats ∙ Forearms

Scapular retraction
Intermediate
LowerTrapezius ∙ Lats

Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius

Flag grip familiarization
Beginner
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps

Human flag
Advanced
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps

Wide planche lean
Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest