Back · Intermediate
Pull-Up with Platform Entry and Exit
A compound bodyweight sequence linking support on a platform, an active entry pull, an unsupported descent and another ascent before returning to the platform.
Abs · Intermediate
Hanging Knees to Elbows (Continuous)
A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.
Back · Beginner
Machine-Assisted Pull-Up (Greater Range)
A vertical pulling exercise on a counterweight machine. This demonstration reaches a higher upper endpoint than the related partial-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Back · Intermediate
Wide-Grip Pull-Up on Straight Bar
A bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.
Back · Beginner
Resistance Band Assisted Wide-Grip Pull-Up
A vertical pull-up variation on a straight bar in which a resistance band offsets part of bodyweight. Its wide overhand grip emphasizes back strength and helps build confidence with the wide-grip position before unassisted work.
Back · Beginner
Resistance Band Assisted Medium-Grip Pull-Up
An assisted vertical pull-up on a straight bar with an overhand grip around shoulder width. It trains the back and biceps while band assistance helps develop the strength and control needed for unassisted pull-ups.
Back · Intermediate
Negative Pull-Up
An exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms.
Abs · Intermediate
Hanging Knee Raises
An effective core exercise that targets the lower abdominal muscles, hip flexors, and stabilizes the entire core. This exercise is performed by hanging from a pull-up bar and lifting the knees towards the chest while maintaining control and stability.
Back · Beginner
Resistance Band Assisted Narrow-Grip Pull-Up
An assisted vertical pull-up on a straight bar, with a resistance band offsetting part of bodyweight. It develops strength in the lats, biceps, and scapular control muscles while building toward unassisted pull-ups.
Forearms · Intermediate
Hanging Scapular Retractions
An exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.
Abs · Intermediate
Hanging Oblique Knee Raise
A rotational hanging core variation that combines knee raising with a side-directed trunk action. It emphasizes the obliques while also challenging grip, shoulder stability, and abdominal control.
Abs · Intermediate
Weighted Hanging Leg Raise
An advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques.
Triceps · Advanced
Muscle-up
An advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination.
Triceps · Advanced
Weighted Muscle-Up
An advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
Forearms · Intermediate
Dead Hang
A simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.
Back · Beginner
Machine-Assisted Pull-Up (Partial Range)
A vertical pulling exercise on a counterweight machine. This demonstration ends at a lower upper position than the related greater-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Abs · Intermediate
Hanging Half Windmill
An advanced core exercise that targets the obliques, lower back, and hip flexors. It involves hanging from a bar and rotating the legs in a controlled manner to engage the core muscles effectively. This exercise requires significant upper body strength and core stability.
Abs · Intermediate
Hanging Straight Leg Raise
A bodyweight hip-flexion exercise performed from a shoulder-width overhand hang on a straight bar. The straight legs rise to approximately horizontal, with the hip flexors producing the lift and the abdominal muscles controlling the pelvis.
Abs · Intermediate
Hanging Leg Raise To Bar
An advanced core exercise that targets the abdominal muscles, hip flexors, and stabilizing muscles of the upper body. It involves lifting the legs towards the bar while hanging from a pull-up bar, requiring significant strength and control.
Abs · Intermediate
Hanging Knee Circles
An advanced core exercise that targets the abdominal muscles, obliques, and hip flexors. This exercise involves hanging from a pull-up bar and moving your knees in a circular motion, which challenges stability and enhances core strength.
Biceps · Intermediate
Weighted Chin Up
A vertical pulling exercise with an underhand grip and resistance added to bodyweight. It trains the lats, biceps, and upper back and provides a load progression from an unweighted chin-up.
Back · Intermediate
Pull-Up Neutral Grip
A compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
Back · Intermediate
L Pull-Up
An advanced bodyweight exercise that combines a pull-up with an isometric hold in an L-sit position. This exercise targets the upper back, biceps, core, and hip flexors, demanding significant strength and stability.
Abs · Beginner
Hanging Knees to Elbows Waist
The continuous version of the hanging knee raise: from a dead hang on a pull-up bar, the knees travel to the elbows in one smooth lift and lower under control, with no pause on the way.
