Upside Down Pull Ups with gym rings

Hinge Rows are a challenging exercise that specifically strengthens the upper back, shoulders, and arms. They enhance the strength of the trapezius muscles, activate the lats, and promote shoulder blade stability. Using gymnastic rings or TRX straps set at hip height, the body is kept in a straight line. During the pull, the hips are slightly pushed back until the torso is upright, and the elbows are aligned with the shoulders. The movement remains controlled, with deliberate retraction of the shoulder blades. Hinge Rows are ideal for building strength for Pull-Ups and Rows, effectively targeting the back muscles.

The Bulgarian Pull-Up is an advanced variation of the classic Pull-Up that particularly strengthens the shoulder girdle and improves upper body stability. Unlike the regular pull-up, the arms are pulled outward rather than kept close to the body, requiring additional control and specifically targeting the shoulders, trapezius, back muscles, as well as the biceps and forearms. This exercise is performed on gymnastics rings and provides an intense stimulus for the entire back.

The Inverted Deadlift, also known as the Reverse Deadlift, is an effective exercise to improve body control, core stability, and strength. It serves as a foundation for advanced skills like the pullover or various Front Lever variations. In addition to the abdominal muscles, it specifically targets the latissimus and the long head of the triceps through retroversion of the upper arm.