Scapular retraction on the floor
External Rotators - Lower Trapezius - Rear 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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Scapular retraction on the ground with elevation
ExternalRotators ∙ LowerTrapezius ∙ Lumbar ∙ RearDeltoid
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Rowing with bar
Biceps ∙ Lats ∙ LowerTrapezius ∙ Lumbar ∙ RearDeltoid
Explosive australian chin ups
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Back bridge in shoulder extension
Lumbar ∙ ExternalRotators ∙ Glutes ∙ Hamstrings ∙ LowerTrapezius ∙ RearDeltoid
External shoulder rotation
ExternalRotators ∙ LowerTrapezius