Grip

Bodyweight Exercise Collection

• Rope Climb

  The Rope Climb is a dynamic pulling exercise that builds grip, arm, and back strength by climbing a vertical rope.

  IntermediateStandard Pull-UpVertical PoleRopePullSkillGripLats (Latissimus Dorsi)BicepsForearmsCoreLegs

• One-Arm Pull-Up

  The One-Arm Pull-Up is a unilateral vertical pulling exercise where one arm supports the entire body weight.

  EliteNegative One-Arm Pull-UpArcher Pull-UpPull-up BarGripPullSkillLats (Latissimus Dorsi)BicepsRhomboidsCoreForearmsWrist Stabilizers

• Back Lever Tuck

  The tuck back lever is a straight-arm pulling hold where the body is horizontal with knees tucked, supported by the lats and core.

  AdvancedGerman HangSkin the CatGymnastic RingsPull-up BarSkillPullGripLats (Latissimus Dorsi)CoreShouldersBiceps TendonsCore Stabilizers

• Muscle-Up

  The muscle-up combines a pull-up with a dip transition, requiring explosive pulling strength and powerful pressing.

  EliteChest-to-Bar Pull-UpParallel Bar DipsFalse Grip PracticePull-up BarGymnastic RingsGripPullPushSkillLats (Latissimus Dorsi)BicepsForearmsTricepsChest / PectoralsCore

• Chest-to-Bar Pull-Up

  The chest-to-bar pull-up requires pulling the chest to the bar, increasing lat and rhomboid engagement.

  IntermediateStandard Pull-UpPull-up BarPullGripLats (Latissimus Dorsi)RhomboidsBicepsCore

• Scapular Pull-Up

  The scapular pull-up builds scapular depression and retraction strength, essential for pull-ups and front lever.

  FoundationalActive HangPassive HangPull-up BarPullGripCoreLats (Latissimus Dorsi)RhomboidsShouldersCoreCore Stabilizers

• Passive Hang

  A passive hang is a hanging position where the shoulders are relaxed, the scapulae are elevated, and the body hangs with minimal muscle tension.

  FoundationalNone (Bodyweight Only)Pull-up BarPullForearmsGripShouldersLats (Latissimus Dorsi)Lower Back (Erector Spinae)