Calisthenics Pull
Pull-up Bar, Muscle-up and Front Lever
Execute with Smart Rest Timer & Weight Logs
Automatic rest countdown, 1kg micro-plates support, and 100% offline logging.
Routine Exercises
5 itemsPull-up
Rest: 90s
Technical Cue: Shoulder blades down before pulling; chin above the bar.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Chin-up
Rest: 60s
Technical Cue: Shoulder-width grip, no swinging.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Muscle-up Transition
Rest: 90s
Technical Cue: Lower slowly (4s) passing the bar across the chest.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Tuck Front Lever
Rest: 75s
Technical Cue: Knees to chest, hips at shoulder height.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Inverted Row
Rest: 45s
Technical Cue: Straight body; pull the chest to the hands.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.