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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Biceps and Chest extensions
Beginner
Biceps ∙ LowerChest ∙ UpperChest
Australian chin ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Prone pull-ups
Intermediate
Biceps ∙ Lats
Elastic band assisted rings muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Elastic band assisted back lever
Intermediate
AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Lumbar
Tucked front lever pull ups
Intermediate
Abs ∙ Biceps ∙ Lats
