Beginner
Scapular retractions with elevation
Lats - Lower trapezius
- Hang from the bar.
- Retract your shoulder blades, as if you were trying to touch them, without bending your arms.
- In addition, contract your back to raise your body a bit, so that your hip rises while your body arches.
Routines
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Pike on the bar
Beginner
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Shoulder shake
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Elbow-assisted one arm pull-up
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Isometric supine pull-ups
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Lats extension with crossed hands
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Neutral explosive pull-up
Intermediate
Biceps ∙ Lats