Shoulder dislocation
Anterior Deltoid - External Rotators - Rear Deltoid - Forearms
- Place your hands on a low bar with a wide grip and reverse grip.
- Walk forward and raise your chest so that your shoulders rotate and you can pass under the bar until you stand on the other side.
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Dips with dead stop
Triceps ∙ LowerChest ∙ AnteriorDeltoid
Tucked back lever pull-ups with close grip
Biceps ∙ AnteriorDeltoid ∙ UpperChest
L sit muscle up on rings
Abs ∙ Triceps ∙ Biceps ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Forearms
L-sit to straddle plank
Triceps ∙ Abs ∙ HipFlexors ∙ AnteriorDeltoid ∙ LowerChest ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
Ring back lever
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Scapular retraction on the floor
ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid