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 pull ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Australian switching typewriter pull ups
Beginner
Biceps ∙ RearDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius
Traps pull
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Support position with rotation on rings
Beginner
Triceps ∙ Biceps ∙ Abs ∙ ExternalRotators ∙ LowerChest
Tucked front lever rows on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Official Partners
