Beginner
Shoulder and scapula rotations
Anterior deltoids - External rotators - Lats - Lower trapezius - Lower chest - Upper chest - Posterior deltoid - Serratus - Lateral deltoid - Upper trapezius
- Place your hands on your shoulders.
- Perform circular motions, first forward and then backward, for a few seconds each.
Routines
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Inverted pull
Intermediate
Abs ∙ Lats
Dips with rotation on rings
Intermediate
Triceps ∙ ExternalRotators ∙ LowerChest ∙ AnteriorDeltoid
Short dips
Beginner
Triceps ∙ LowerChest
Wrist assisted one arm tucked front lever with
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ HipFlexors
Knee raises on dip bar
Beginner
Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest
L-sit pull-up with supine turn
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms
