Beginner
Scapular retraction on the ground with elevation
External rotators - Lower trapezius - Lumbar - Posterior deltoid
- On the ground face down with your arms semi-flexed
- Retract your scapulae, uniting the scapulae while lifting your arms and chest slightly off the ground
- Return to the starting position to complete one repetition.
You may also like
Australian pull ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
1 arm kettlebell row
Intermediate
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius
Australian chin ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
One arm scapular retraction
Intermediate
Lats ∙ LowerTrapezius ∙ Forearms
Kettlebell sumo deadlift
Beginner
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
Sliding push-ups
Intermediate
Abs ∙ Lumbar ∙ UpperChest ∙ LowerChest ∙ Triceps