Skip to main content
Also known as: 360 degrees pull.

​
Technique

  1. From a hanging position, lift the body into Front lever, then into Inverted hang, Back lever and German hang.
  2. Then reverse the motion.

​
Form tips

  • Keep your arms straight and your body straight the whole time.

​
Muscles

Strength

Primary

  • Back
  • Chest
  • Rotator cuff
  • Shoulders
  • Triceps

Secondary

  • Biceps
  • Serratus anterior
Flexibility

Secondary

  • Shoulders
  • Chest
  • Biceps
  • Latissimus dorsi
  • Teres major
  • Teres minor
  • Posterior deltoid
  • Middle trapezius
  • Rhomboid major
  • Triceps brachii (long head)
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Lower trapezius
  • Serratus anterior

​
Equipment

Rings
Rings

​
Appears in

​
Regressions

e03y

German hang pullout

Herculean
e04m

Front lever raise

Herculean
e0qa

One-leg 360 pull

Elite
w00g

Dip back lever

Advanced
e14f

Weighted rings dip

Advanced
e08l

Rings dip

Intermediate
e14g

Band-assisted rings dip

Intermediate
e0cs

Tuck skin-the-cat

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.