Beginner
Shoulder rotation
Anterior deltoids - External rotators - Lats - Upper chest - Lower trapezius - Upper trapezius - Lateral deltoid - Triceps
- Raise your arms to a 45-degree angle.
- Perform circular movements with them, not too wide, for a few seconds.
Routines
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Wide pull-up with neutral turn
Intermediate
Biceps ∙ Forearms ∙ Lats
Jump-assisted muscle up
Beginner
Triceps ∙ Biceps ∙ Lats ∙ LowerChest
Tucked front lever
Beginner
Abs ∙ Biceps ∙ Lats ∙ HipFlexors
Pseudoplanche
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Tucked front lever rows on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
