360 pull (360 degrees pull)

Muscles

• Latissimus dorsi
• Teres major
• Teres minor
• Posterior deltoid
• Middle trapezius
• Rhomboid major
• Triceps brachii (long head)
• Anterior deltoid
• Pectoralis major (clavicular head)
• Pectoralis major (sternal head)
• Lower trapezius
• Serratus anterior

Technique

1. From a hanging position, lift the body into Front lever , then into Inverted hang , Back lever and German hang .
2. Then reverse the motion.

Form tips

1. Keep your arms straight and your body straight the whole time.

Similar Exercises

• Dip back lever
• Weighted rings dip
• Rings dip
• Band-assisted rings dip
• Tuck skin-the-cat

Equipment

• Rings