#11 Pull up (target muscle:Upper back – rear deltoid, trapezius, erector spinae and especially the latissimus dorsi, also the biceps, brachialis, and abdomen)

Description: A pull-up is said to be one of the most effective back training exercise. A variety of upper-body compound pulling motions for the purpose of exercise.

The Workout: The pull-up has two main methods of execution; the first is with a pronated (overhand) grip and the second is with a supinated (underhand) grip. Hanging from a bar with arms extended and palms facing away from the exerciser, the body is pulled up until the elbows are bent and the head is higher than the hands. The closer the hands, the more the emphasis on the biceps and elbow flexors.

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#12 Muscle up (Refer to Pull Up and Dip)

Description: A pull-up with a maximal range of motion, transitioning to a dip.

The Workout: Generally the initial pull-up uses an overhand grip to make the switch easier and is more explosive in order to take advantage of momentum from the first half of the exercise to aid in the second half. Beginning with an aggressive pull up to chest level, often referred to as a high pull up, the wrists are then rotated to a position vertically above the bar which in turn helps to swing the elbows above the bar.

source: leehayward.com

 

#13 Human flag (target muscle: Abdomen, shoulders)

Description: Human flag is one of the the most visually impressive bodyweight feat of strength. Any time someone does a human flag, it inevitably attracts attention. The human flag or bar hold is a feat of strength where the body is parallel to the ground supported by a vertical bar. The arms and the body make a straight line. This exercise requires enormous upper body strength.

The Workout: The person will grab a vertical object such as a pole or tree trunk, with both hands palms pronated. The practitioner will lift the entire body using the abdominal muscles into a position parallel to the ground.

Learn how to do it: HUMAN FLAG PATH Workout Routine Infographics

 

#14 Bridge (target muscle: Back (deep spinal muscles), flexibility, arms (triceps), upper legs)

Description: Bridge is an exercise. Many variations of this exercise are employed throughout the world, most commonly the balancing of the body on the head and feet. Hands are occasionally used instead of or along with the head. It is effective in improving lower back strength.

The Workout: The person will begin in a sit up position with the hands positioned by the ears, palms down, fingers facing the legs. The person pushes up with the arms and the back muscles until the body resembles a lowercase ‘n’. The spine must be convex and the limbs straight.

source: 12minuteathlete.com

 

#15 Hyperextension (target muscle: Lower back, erector spinae)

Description: A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.

The Workout: Lying face down on the floor, the torso and arms are lifted at the same time.

 
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