Beginner
Scapular retraction with body weight on the ground
External rotators - Lower trapezius - Posterior deltoid
- On the floor lying on your back, with arms in a T shape and elbows bent.
- Try to generate force against the floor with the back of your arms to lift the upper part of your back off the ground.
- If it is difficult for you, you can lightly assist yourself with the strength of your abs, but ideally you should not use them.
- Return to the starting position to complete one repetition.
Sessions
You may also like
Australian chin ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Explosive australian pull ups
Intermediate
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
1 arm kettlebell row
Intermediate
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius
Australian pull ups with elbows out
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
Australian pull ups at home with a table
Beginner
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid