Abs · Intermediate
Hanging Knees to Elbows (Midpoint Pause)
A hanging core exercise that raises the knees toward the elbows in two stages. A brief pause around the midpoint distinguishes this version from the continuous variation, while the trunk rounds during the final lift.
Chest · Intermediate
Straight Bar Dips
A compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
Abs · Advanced
Hanging Knee To Chest
Targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.
Back · Advanced
Front Lever Pull-Up
Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders.
Back · Intermediate
Wide-Grip Pull-Up on Angled Handles
A bodyweight vertical pull-up on a multi-grip station. The outer angled handles change hand and wrist position compared with a straight bar while keeping the focus on back strength, biceps, and scapular control.
Back · Intermediate
Chin-Up
An unassisted bodyweight pull on a horizontal bar with the palms facing the body and hands approximately shoulder-width apart. The body rises from a near-straight-arm hang until the chin reaches bar level, combining shoulder movement with elbow flexion to train the back and arm flexors.
Back · Intermediate
Wide Grip Rear Pull-Up
A bodyweight vertical pull in which the bar passes behind the head rather than in front of the face. It trains the back and elbow flexors and differs from a standard pull-up in its shoulder and neck positioning requirements.
Triceps · Advanced
Korean Dip
A bodyweight dip with both hands supporting the body on a single straight bar behind the hips. The suspended-body movement combines elbow extension with shoulder control in a behind-body support position, loading the triceps, front shoulders and chest.
Abs · Intermediate
Hanging Scissors Kicks
The Hanging Flutter Kick Hips exercise targets the core muscles, particularly the lower abdominals and hip flexors, while also engaging the shoulders and grip strength. It involves performing flutter kicks while hanging from a pull-up bar, requiring stability and control.
Back · Intermediate
Close-Grip Pull-Up
A bodyweight vertical pull-up on a straight bar with a narrow overhand grip. It builds back, biceps, and grip strength, while the narrow hand position makes it distinct from medium- and wide-grip pull-ups.
Back · Intermediate
Weighted Pull-Up
A bodyweight vertical pull with added external resistance. It trains the lats, upper back, elbow flexors, and grip, allowing pull-up strength to progress through additional load.
Back · Intermediate
Pull-Up
A compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, shoulders, and core. It involves pulling your body up towards a bar until your chin is above it, using an overhand grip.
