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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Elastic band assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
Isometric dips
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Triceps ∙ LowerChest
Wide grip pull-ups
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Biceps ∙ Lats
Back lever
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Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Skin the cat
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Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors
Archer pull ups n rings
Intermediate
Biceps ∙ Lats
