Pronated pull-ups

Muscles used
Latissimus dorsi, trapezius, rhomboids, forearms.

Execution

1. Grasp the bar with an overhand grip (palms facing forward), slightly wider than shoulder width.
   
2. Hang with your arms straight, body upright, and abs tight.
   
3. Pull by bringing your chest toward the bar, without swinging your legs.
   
4. Pause briefly at the top, then slowly lower yourself to full extension.
   
5. Keep your shoulders down and your shoulder blades engaged throughout the movement.
   

Tips:

Imagine pulling your elbows toward your hips rather than pulling with your arms.

Maintain a smooth trajectory and control the descent to maximize back engagement.

Supination pull-ups

Muscles used
Biceps, latissimus dorsi, brachialis, lower trapezius, forearms.

Execution

1. Grasp the bar with an overhand grip (palms facing you), shoulder-width apart.
   
2. Hang with your arms straight and your shoulders lowered.
   
3. Pull with your elbows close to your body until your chin is above the bar.
   
4. Lower yourself slowly without releasing the tension.
   
5. Keep your core engaged and your head aligned with your body.
   

Tips:

Do not arch your lower back when pulling.

Focus on contracting your biceps and maintaining scapular stability for each repetition.

Neutral grip pull-ups

Muscles used
Latissimus dorsi, biceps, rear deltoids, forearms.

Execution

1. Grasp the parallel handles with a neutral grip (palms facing each other).
   
2. Hang with your arms straight and your shoulders engaged.
   
3. Pull by bringing your elbows close to your body until your chin passes the bar.
   
4. Slowly lower yourself without swaying.
   
5. Keep your gaze fixed and your core tight.
   

Tips:

This is the most natural grip and is easiest on the shoulders: ideal for heavy or long sets.

Actively contract your shoulder blades with each lift to maximize the work done by your back.

Dips

Muscles used
Lower pectorals, triceps, anterior deltoids.

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 return with your arms extended, without locking them abruptly.
   
4. Keep your legs slightly crossed to stabilize the movement.
   
5. Inhale on descent, exhale on ascent.
   

Tips:

To target the chest muscles, lean your upper body slightly forward.

To target the triceps, keep your upper body straight and your elbows close to your body.

Muscle-up

Muscles used
Back, triceps, pectorals, shoulders.

Execution

1. Hang from the bar with your arms straight and your body tight.
   
2. Perform an explosive pull to bring your chest above the bar.
   
3. Immediately follow up with a quick transition by flipping your wrists over the bar.
   
4. Push hard until your arms are fully extended.
   
5. Lower yourself back down in control, pulling and extending smoothly.
   

Tips:

Work on explosive pull-ups and deep dips first before attempting the full movement.

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

L-sit / V-sit

Muscles used
Abdominals, hip flexors, quadriceps.

Execution

1. Hang with your arms outstretched and your shoulders engaged.
   
2. Lift your legs straight up until they form a perfect L shape (90°).
   
3. For the V-sit version, raise your legs higher, beyond the horizontal.
   
4. Hold the position by contracting your abs strongly.
   
5. Slowly lower yourself without releasing the tension.
   

Tips:

Do not swing your body: keep your core engaged from your navel to your feet.

Start with controlled knee lifts, then gradually straighten your legs as you progress through the sessions.

Toes to Bar

Muscles used
, abdominals, hip flexors.

Execution

1. Hang with your arms extended and your core engaged.
   
2. Engage your abs and lift your feet toward the bar, legs straight.
   
3. Touch the bar with your toes, then slowly lower yourself back down.
   
4. Keep your torso and legs straight throughout the entire movement.
   
5. Breathe deeply and control the descent phase.
   

Tips:

Use a slight (controlled) kip to link the reps together, but always keep your core engaged.

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

Skin the Cat

Muscles used
Shoulders, abdominals, lower back, hip flexors.

Execution

1. Hang with your arms straight, palms facing forward.
   
2. Bring your knees up toward your chest and pass your legs between your arms.
   
3. Continue rotating until you are upside down with your arms outstretched.
   
4. Let your shoulders open naturally, then slowly return to the starting position.
   
5. Check the return phase to avoid any shocks.
   

Tips:

Mobility and scapular strength exercise: do not force your shoulders open.

Progress slowly and always maintain control of the movement, especially during the return phase.

Leg/knee measurements

Muscles used
, abdominals, hip flexors.

Execution

1. Hang with your arms straight, shoulders active, and eyes looking forward.
   
2. For knee lifts, lift them toward your chest as you exhale.
   
3. For leg raises, extend your legs and raise them to horizontal (or higher).
   
4. Slowly lower yourself without swinging.
   
5. Keep the tension throughout the series.
   

Tips:

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

Never let your back arch: each repetition should be controlled and fluid.