Overhand Grip Pull-ups

Muscles Worked
Lats, traps, rhomboids, forearms.

Execution

1. Grab the bar with an overhand grip (palms facing forward), a little wider than your shoulders.
   
2. Hang with your arms straight, body straight, and abs tight.
   
3. Pull yourself up by bringing your chest towards the bar, without swinging your legs.
   
4. Pause briefly at the top, then lower yourself slowly until your arms are fully extended.
   
5. Keep your shoulders down and your shoulder blades engaged throughout the whole movement.
   

Tips:

Imagine pulling your elbows towards your hips instead of just pulling with your arms.

Keep your movement smooth and control the way down to really get your back muscles working.

Chin-ups

Muscles Worked
Biceps, lats, brachialis, lower traps, forearms.

Execution

1. Grab the bar with an underhand grip (palms facing you), shoulder-width apart.
   
2. Hang with your arms straight and shoulders pulled down.
   
3. Pull yourself up, keeping your elbows close to your body, until your chin is above the bar.
   
4. Lower yourself slowly without losing tension.
   
5. Keep your core tight and your head in line with your body.
   

Tips:

Don't arch your lower back when pulling up.

Focus on squeezing your biceps and keeping your shoulder blades stable with each rep.

Neutral Grip Pull-ups

Muscles Worked
Lats, biceps, rear delts, forearms.

Execution

1. Grab the parallel handles with a neutral grip (palms facing each other).
   
2. Hang with your arms straight and shoulders engaged.
   
3. Pull yourself up, bringing your elbows close to your body until your chin is above the bar.
   
4. Lower yourself slowly without swinging.
   
5. Keep your eyes fixed and your core super tight.
   

Tips:

This grip is the most natural and shoulder-friendly: it's perfect for heavy or long sets.

Actively squeeze your shoulder blades together with each rep to really work your back.

Dips

Muscles worked
Lower chest, triceps, front shoulders.

Execution

1. Stand between the bars with your arms straight, shoulders down, and chest open.
   
2. Slowly descend until your elbows form a 90° angle.
   
3. Push powerfully to get back to straight arms, but don't lock out too hard.
   
4. Keep your legs slightly crossed to help stabilize the movement.
   
5. Inhale on descent, exhale on ascent.
   

Tips:

To target your chest, lean your torso slightly forward.

To target your triceps, keep your torso upright and your elbows close to your body.

Muscle-up

Muscles worked
Back, triceps, chest, shoulders.

Execution

1. Hang from the bar with your arms straight and your body tight.
   
2. Do an explosive pull-up to get your chest above the bar.
   
3. Immediately follow with a quick transition, flipping your wrists over the bar.
   
4. Push hard until your arms are completely straight.
   
5. Lower yourself back down with control, smoothly reversing the pull-up and extension.
   

Tips:

First, work on explosive pull-ups and deep dips before attempting the full movement.

Keep the bar close to your body for a smooth transition.

L-sit / V-sit

Muscles worked
Abs, hip flexors, quads.

Execution

1. Hang with your arms straight and shoulders engaged.
   
2. Lift your legs straight up until they form a perfect L-shape (90°).
   
3. For the V-sit version, lift your legs even higher, past horizontal.
   
4. Hold the position by really squeezing your abs.
   
5. Slowly lower your legs without losing tension.
   

Tips:

Don't swing your body: stay tight from your belly button to your toes.

Start with controlled knee raises, then gradually straighten your legs over time.

Toes to Bar

Muscles worked
Abs, hip flexors.

Execution

1. Hang with your arms extended and your core engaged.
   
2. Engage your abs and lift your feet towards the bar, keeping your legs straight.
   
3. Touch the bar with your toes, then slowly lower them back down.
   
4. Keep your core and legs straight throughout the whole movement.
   
5. Breathe deeply and control the way down.
   

Tips:

Use a slight kip swing (controlled) to link your reps, but always keep your core active.

Fix your gaze on a point in front of you to stabilize the movement.

Skin the Cat

Muscles worked
Shoulders, abs, lower back, hip flexors.

Execution

1. Hang with your arms straight, palms facing forward.
   
2. Bring your knees towards your chest and pass your legs between your arms.
   
3. Keep rotating until you're upside down, with your arms straight.
   
4. Let your shoulders open naturally, then slowly return to the starting position.
   
5. Control the return phase to avoid any jolts.
   

Tips:

This is an exercise for scapular mobility and strength: don't force your shoulders open.

Progress slowly and always keep control of the movement, especially on the way back down.

Leg raises / Knee raises

Muscles worked
Abs, hip flexors.

Execution

1. Hang with your arms straight, shoulders active, and gaze forward.
   
2. For knee raises, bring your knees towards your chest as you exhale.
   
3. For leg raises, straighten your legs and lift them until they're horizontal (or even higher).
   
4. Lower them slowly without swinging.
   
5. Keep the tension throughout the entire set.
   

Tips:

Pull your belly button in and engage your abs before moving your legs.

Never let your back arch: each rep should be controlled and smooth.