Pronation pull-ups

Muscles worked:
Latissimus dorsi, trapezius, rhomboids, forearms.

Execution

1. Hang from the bar with your arms straight and your palms facing forward.
   
2. Engage your shoulder blades by pulling them down slightly before pulling.
   
3. Pull your chest toward the bar while keeping your core tight.
   
4. Pull yourself up until your chin is above the bar.
   
5. Slowly lower yourself until your arms are fully extended.
   

Tips:
Remember to pull your elbows down rather than just using your arms.

Chin-ups

Muscles worked:
Latissimus dorsi, trapezius, rhomboids, biceps, forearms.

Execution

1. Hang from the bar with your palms facing you.
   
2. Place your hands about shoulder-width apart.
   
3. Squeeze your shoulder blades together and keep your upper body stable.
4. Pull until your chin is above the bar.
5. Descend while controlling the negative phase.
   

Tips:
The supinated grip works the biceps more than the pronated grip.

Avoid bending your wrists: keep a firm, straight grip throughout the entire movement.

Australian pull-ups

Muscles exercised:
Latissimus dorsi, trapezius, rhomboids.

Execution

1. Move the bar lower.
2. Hang from the bar with your heels on the ground and your arms straight.
3. Keep your body aligned from head to toe.
4. Pull your chest towards the bar, squeezing your shoulder blades together.
5. Slowly lower yourself until your arms are fully extended.
   

Tips:
The more horizontal your body is, the harder the exercise becomes.

This is a great way to learn how to do strict pull-ups.

Dips

Muscles exercised:
Lower pectorals, triceps, anterior deltoids.

Execution

1. Place your hands on the bar with straight arms.
   
2. Lower yourself slowly until your elbows form a 90-degree angle or your chest touches the bar.
   
3. Push hard until your arms are fully extended.
   
4. Keep your torso slightly bent forward to target the pectoral muscles.
   
5. Control the movement smoothly.
   

Tips:
Lean your upper body slightly forward to better target your chest muscles.

Toes-to-bar

Muscles worked:
, abdominals, rectus abdominis, hip flexors, back muscles, forearms...

Execution

1. Hang from the bar with a firm grip.
2. Engage your shoulders and tighten your core.
3. Raise your legs straight up toward the bar.
4. Touch the bar with your feet, or get as close to it as possible.
5. Lower yourself slowly without letting your body sway.
   

Tips:
Start with knee raises if you still lack flexibility or core strength.

The quality of the descent is essential: the more controlled it is, the more effective the exercise is.

L-sit

Muscles exercised:
Abdominals, hip flexors, quadriceps.

Execution

1. Hang from the bar with your arms straight and your shoulders pulled back.
2. Tighten your abs before lifting your legs.
3. Raise your legs straight up until they form a right angle with your torso.
4. Hold the position for a few seconds without swaying.
5. Slowly lower your legs, keeping control.
   

Tips:
If the straight-leg version is too difficult, start with your knees bent.

Focus on stability first, then gradually increase the hold time.

Knee lifts

Muscles worked:
, abdominals, hip flexors.

Execution

1. Hang from the bar with your arms straight and a firm grip.
2. Tuck your shoulders in and tighten your abs.
3. Bring your knees up toward your chest, keeping the movement controlled.
4. Pause briefly at the top without swinging.
5. Slowly lower your legs until you are back in a stable position.

Tips:
Avoid using your legs to generate momentum: the movement should come from your core.

The higher you lift your knees or the more you straighten your legs, the more your abs are engaged.

Front Lever

Muscles exercised:
Lats, abdominals, glutes, lumbar, posterior deltoids.

Execution

1. Suspend yourself on the bar, arms outstretched, palms facing the floor.
   
2. Engage your lats and core to lift your body into a horizontal position.
   
3. Hold the position for a few seconds, without bending your arms.
   
4. Lower back to the starting position with control.
   
5. Keep your legs straight and your gaze forward.
   

Tips:
Work on the tuck front lever first, then the straddle before the full version.

Constant core tension is the key to stability.

Back Lever

Muscles exercised:
Shoulders, abdominals, glutes, lumbar.

Execution

1. Suspend yourself and slowly move into an inverted, head-down position.
   
2. Rotate your body until you are parallel to the floor, with your back facing the ground.
   
3. Engage your core and glutes to stay stable.
   
4. Hold the position for a few seconds, then return to control.
   
5. Keep your arms tight at all times.
   

Tips:
Start with skin the cat to prepare your shoulders.

Keep your arms straight and your chest open throughout the movement.

Semi Planche

Muscles worked:
Shoulders, triceps, abs, glutes.

Execution

1. Place your hands on the bar, slightly wider than your shoulders.
2. Jump or push off with your legs to bring your upper body over the bar.
3. Bend your elbows.
4. Lean your body forward, keeping your shoulders above or slightly in front of the bar.
5. Hold the position for a few seconds, keeping your core tight, your legs together, and your body as straight as possible.
   

Tips:
Keep your elbows close to your body and push hard against the bar to stabilize your position.

Muscle-up

Muscles exercised:
Lats, triceps, pectorals, shoulders.

Execution

1. Suspend yourself with arms outstretched and body sheathed.
   
2. Perform an explosive pull to bring your chest above the bar.
   
3. Make a smooth transition by rotating your wrists.
   
4. Push until your arms are fully extended.
   
5. Slowly descend, controlling the descent.
   

Tips:
Focus on explosive pull-ups and deep dips before increasing your speed.

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

Incline Push-ups

Muscles worked:
Chest, triceps, shoulders...

Execution

1. Place your hands on the bar.
2. Move your feet back so that they form a straight line with your body.
3. Lower your chest toward the bar while keeping your elbows under control.
4. Almost touch the bar with your chest.
5. Push to return to the starting position.
   

Tips:
This is a great variation for beginners or for working on proper form.

The higher the bar, the easier the exercise is.

Variations of pumps

Muscles worked:
Upper chest, shoulders, triceps.

Execution

1. Place your feet on the bar.
2. Place your hands on the floor, slightly wider than shoulder-width apart.
3. Keep your body aligned and your core engaged.
4. Lower your chest toward the floor, controlling the movement.
5. Push off the floor to return to the starting position with your arms straight.
   

Tips:
The higher your feet are, the more the exercise works your shoulders and upper chest.

Don't let your hips sag as you lower yourself.

Dragon Flag

Muscles worked:
, rectus abdominis, transverse abdominis, obliques, hip flexors, lower back muscles.

Execution

1. Lie down on the floor and grasp the bar behind your head.
2. Tighten your abs and glutes.
3. Lift your body while keeping your legs, hips, and torso in a straight line.
4. Lower yourself slowly without letting your lower back touch the floor.
5. Lift or lower your legs depending on your fitness level.
   

Tips:
Start with dragon flags with your knees bent to reduce the leverage.

The goal is to control the descent without losing proper body alignment.

Nordic Curl

Muscles worked:
Hamstrings, glutes, calves, core.

Execution

1. Securely tuck your ankles under the bar in the lower position.
2. Kneel down with your back straight and your hips aligned.
3. Slowly lower yourself forward, engaging your hamstrings.
4. Slow your descent as much as possible by keeping your body straight.
5. Come back, using your hands for support if necessary.
   

Tips:
Start with a partial range of motion or with your hands ready to break your fall.

Keep your hips open: avoid bending at the waist.

Bicep Curls

Muscles worked:
, biceps.

Execution

1. Stand under the bar with both feet on the ground and your body leaning slightly backward.
2. Grasp the bar with an overhand grip, palms facing you.
3. Keep your elbows high and relatively still throughout the movement.
4. Bend your arms to bring your forehead or upper chest closer to the bar.
5. Slowly lower yourself until your arms are almost straight, without completely releasing the tension.
   

Tips:
The further forward your feet are and the more your body is leaning forward, the harder the exercise becomes.

Ring push-ups

Muscles worked:
Chest, triceps, shoulders, abs.

Execution

1. Set the gymnastic rings close to the ground and place one hand in each ring.
2. Step your feet back so that a straight line is formed between your shoulders, hips, and ankles.
3. Keep your abs and glutes tight to stabilize your body.
4. Lower yourself slowly by bending your elbows, keeping the rings close to your chest.
5. Push hard through the rings to return to an arms-out position, without losing your body alignment.

Tips:
The lower the rings are, the harder the exercise becomes.

Keep your arms steady and avoid letting your elbows flare out too far to the sides.

Weighted pull-ups

Once you have mastered bodyweight pull-ups, adding weight allows you to continue building strength and muscle mass without having to keep increasing the number of repetitions indefinitely.

Start light and maintain a clean, controlled form. The best way to add weight is by using a weighted vest or a weight belt.

Power steering

Using resistance bands for pull-ups helps reduce the load and makes it easier to learn the proper form.

They are ideal for working your way up to full-range pull-ups while strengthening your back, arms, and core.