Supine pull-ups
Biceps - Lats
- Hang from a pull-up bar with an overhand grip.
- Keep your arms extended and hang from the bar.
- Bend your arms until your chin is above the bar.
Routines
Marina
Intermediate
Triceps ∙ Chest ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Quadriceps
Back and biceps hypertrophy
Intermediate
Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators
7 minutes workout
Intermediate
Biceps ∙ Dorsals ∙ Triceps ∙ Chest ∙ Shoulders ∙ Quadriceps
Tenerife - Dorsal and biceps
Intermediate
Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Abs
Endurance Plus
Advanced
Abs ∙ Hips ∙ Triceps ∙ Shoulders ∙ Back ∙ Chest
Cardiomix
Intermediate
Triceps ∙ Chest ∙ Quadriceps ∙ Hips ∙ Calves ∙ Abs
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L front lever raises on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ HipFlexors
Wide planche lean
Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest
L-sit to advanced tucked front lever
Advanced
Abs ∙ HipFlexors ∙ Lats ∙ Biceps
Muscle up to front lever
Advanced
Biceps ∙ Triceps ∙ Abs ∙ Lats ∙ LowerChest
Fallen flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps
Jump-assisted muscle up
Beginner
Triceps ∙ Biceps ∙ Lats ∙ LowerChest