Beginner
Scapular retraction on the floor
External rotators - Lower trapezius - Posterior deltoid
- On the ground face down with your arms semi-flexed
- Retract your shoulder blades, bringing your scapulae together and slightly elevating your forearms
- Return to the starting position to complete one repetition
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Intermediate
SideDeltoid ∙ ExternalRotators ∙ RearDeltoid ∙ LowerTrapezius
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Intermediate
Triceps ∙ ExternalRotators ∙ LowerChest ∙ AnteriorDeltoid
One arm scapular retraction
Intermediate
Lats ∙ LowerTrapezius ∙ Forearms
Scapular retractions with elevation
Beginner
Lats ∙ LowerTrapezius
Australian pull ups
Beginner
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Tucked front lever rows on rings
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Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius