Hanging Side-To-Side Knee Drive

  1. Grip the pull-up bar with a supinated grip (palms facing you) and arms fully extended.
  2. Pull yourself up to a halfway pull-up until your upper arms are parallel to the floor. This is the starting position.
  3. Start by cycle your knees towards your chest in a bicycle motion straight in front of you.
  4. Continue the cycling motion as you rotate your hips to the right, then the left, going as far as you can while maintaining the half pull-up. This is one repetition.
  5. Repeat the bicycle and rotating motions for the desired number of repetitions or seconds before lowering yourself to the ground.

Primary Muscles

  • Abdominal
  • Bicep
  • Lat
  • Oblique

Secondary Muscles

  • Forearm - Inner
  • Forearm - Outer

Results

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Date Reps Resis. RPE

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