Supine muscle up
Biceps - Triceps - Lats - Lower Chest
- In a supinated grip pull-up bar.
- Perform a muscle-up.
- At first you may need to support your chest on the bar to finish the movement, but over time it will come out clean.
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Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest
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Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Archer row on rings
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
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Triceps ∙ AnteriorDeltoid ∙ LowerChest
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Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid