Beginner
Lats extension with crossed hands
Lats
- Grasping the vertical bar with your arms interlocked.
- Lower yourself until your legs form a 90 degree angle, as if you were sitting.
- Try to pull your hips back so you can feel the stretch in your back.
Routines
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Low traps pull
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Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius
Isometric L sit on bar
Intermediate
Abs ∙ HipFlexors ∙ Lats ∙ Forearms
Short prone pull-ups
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Tucked front lever
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Abs ∙ Biceps ∙ Lats ∙ HipFlexors
Headbangers
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Floor row with elastic band
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Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid