External shoulder rotation
External rotators - Lower trapezius
- Side-Front of the Bar.
- Grab the elastic band with the furthest arm and without lifting it from the body, pull the band.
- Repeat it with the other arm.
Routines
Posture improvement
Beginner
Trapezius ∙ Shoulders ∙ Chest ∙ Dorsals ∙ Rotators ∙ Biceps
Unilateral correction
Advanced
Triceps ∙ Chest ∙ Abs ∙ Dorsals ∙ Biceps ∙ Quadriceps
Unilateral correction
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Biceps ∙ Dorsals ∙ Quadriceps
Unilateral correction
Beginner
Rotators ∙ Trapezius ∙ Shoulders ∙ Triceps ∙ Chest ∙ Legs
Specific Elbow Warm-up
Beginner
Biceps ∙ Forearms ∙ Shoulders ∙ Trapezius ∙ Rotators ∙ Chest
Specific Shoulders Warm-up
Beginner
Shoulders ∙ Chest ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Triceps
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Climber Australian Pull up on Rings
Beginner
Biceps ∙ Forearms ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Australian archer pull-ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Face pull on rings
Intermediate
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Australian switching typewriter pull ups
Beginner
Biceps ∙ RearDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius
Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
