Tucked flag
Abs - Anterior deltoids - Biceps - Lats - Obliques - Triceps - Upper chest - Upper trapezius
- On a pull-up bar or a vertical bar.
- Place one hand above your head and the other at waist level.
- Bring your knees to your chest and try to stay in that position.
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Mixed grip muscle up
Advanced
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Bar Knee raises
Beginner
Abs ∙ HipFlexors
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Negative straddle flag
Intermediate
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ Abs ∙ Obliques ∙ Lats ∙ UpperChest ∙ UpperTrapezius
False grip pull-up
Intermediate
Biceps ∙ Forearms ∙ Lats
Wrist assisted one arm front lever
Advanced
Biceps ∙ Obliques ∙ Abs ∙ Lats
