Hanging bicycle

Coreintermediaterepspull-up bar

Hanging from a pull-up bar with straight arms, one knee drives up to hip height while the other leg extends down and slightly forward, then they swap in a smooth pedalling motion.

How to do it

1. Grip a pull-up bar overhand about shoulder-width apart and hang with arms fully straight.
2. Brace the abs; drive the right knee up to hip height while the left leg extends down and slightly forward.
3. Swap: the right leg extends as the left knee rises, like pedalling a bicycle.
4. Keep the torso still and the arms straight; no swinging.

Muscles worked

quadricipiti, avambracci, addominali, obliqui