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180º

Exercise preview

180º

Intermediate10 repsNo jumping

Muscles worked

ForearmsBicepsLats

You need

Pull-up bar

How to do it

  1. Hang from a bar and perform a swing.
  2. Once your entire body has passed to the other side, use a hip rotation to help you turn around and switch directions.
  3. Quickly switch your hand grip during the process, when learning you can make the hand switch sequentially.

Exercise demonstration from Calisteniapp, used under licence.