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.
Routines
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Neutral-grip row on rings
Beginner
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Dips with rotation on rings
Intermediate
Triceps ∙ ExternalRotators ∙ LowerChest ∙ AnteriorDeltoid
T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
1 arm kettlebell row
Intermediate
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius
One arm front lever warm-up
Beginner
Biceps ∙ Lats ∙ LowerTrapezius
Advanced L-sit on parallel bars
Intermediate
Abs ∙ Triceps ∙ HipFlexors ∙ RearDeltoid ∙ LowerChest
