Intermediate
One arm scapular retraction
Lats - Lower trapezius - Forearms
- Hang from the bar with one hand.
- Try to bring your shoulder blades together, without bending the arm
- Good movement to strengthen the one-arm pull-up.
Routines
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Isometric half-way supine pull-ups
Beginner
Biceps ∙ Lats
Low traps pull
Beginner
Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius
Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Skin the cat
Beginner
Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors
Elbow assisted one arm front lever
Advanced
Biceps ∙ Obliques ∙ Abs ∙ Lats
