Shoulder retraction - Movement

151 exercises, grouped by difficulty and then by equipment, easiest first. Part of Joint movements.

Strength

146 exercises.

Beginner

Level 1 of 629 exercises

Ground (hands or body)

8 exercises

e02p

Crab walk

e06s

Lying prone snow angel

e0z9

Floor I raise

e0za

Floor I hold

e0zb

Floor Y raise

e0zc

Floor Y hold

e0zd

Floor T raise

e0ze

Floor T hold

Rings

8 exercises

e05m

Incline shoulder row

or Dip station, Parallel bars +2

e01a

Active hang

or Hangboard, Doorway or unstable pullup bar +2

e02u

Straight-arm hang

or Hangboard, Doorway or unstable pullup bar +2

e04u

Hanging plank

or Dip station, Parallel bars +2

e04w

Hanging side plank

e05l

Incline row

or Dip station, Parallel bars +2

e071

Hanging internal rotation

e0dj

Hanging external rotation

Kettlebell

1 exercise

e15m

Kettlebell gorilla row

Dumbbell

1 exercise

e154

Seated bent-over dumbbell row

or Bench

Long resistance band

3 exercises

e0hq

Sitting band row

e15y

Banded behind-the-neck pulldown

e140

Banded bent-over row

Cable machine

3 exercises

e07j

Lat pulldown

e14l

Seated cable row

e1cg

Seated cable row with forward lean

Vertical beam

1 exercise

e0sw

Standing row

Assisted pull-up machine

2 exercises

e1bq

Machine-assisted pullup

e1cx

Machine-assisted chinup

Lat pulldown machine

1 exercise

e1bw

Machine lat pulldown

Seated row machine

1 exercise

e1ch

Machine row

Novice

Level 2 of 646 exercises

Ground (hands or body)

12 exercises

e003

Table top cross toe touch

e0c9

Table top

e0fj

Bear-Crab roll

e0gj

Rocking table

e0x2

Side kick-through

w01i

Flow IYTW

e06o

Long table top

e0g6

Table top reach up

e0gz

Table top reach back

e0x5

Scorpion

e0xi

Square forearm supine plank

w01m

Table top to supported L-sit

Rings

24 exercises

e00r

Pike inverted hang

e00x

Hanging active splits

or Hangboard, Doorway or unstable pullup bar +2

e00y

Tuck hang

or Hangboard, Doorway or unstable pullup bar +2

e04r

Hanging knees to chest

or Hangboard, Doorway or unstable pullup bar +2

e05b

Shoulder row

or Dip station, Parallel bars +2

e09q

Hanging plank shoulder circles

or Dip station, Parallel bars +2

e0a6

Scapular pull

or Hangboard, Doorway or unstable pullup bar +2

e0qc

Hanging shoulder retraction and protraction

or Hangboard, Doorway or unstable pullup bar +2

e0t2

Advanced hanging knee raise

or Hangboard, Doorway or unstable pullup bar +2

e0tk

Single towel hang

or Towel, Hangboard +3

e021

Band-assisted rings pullup

or Long resistance band, Hangboard +3

e04s

Hanging leg raises

or Hangboard, Doorway or unstable pullup bar +2

e059

Horizontal row

or Dip station, Parallel bars +2

e0e2

Rings face pull

e0qb

Rear delt rings fly Y-shape

e0qd

Hanging shoulder circles

or Hangboard, Doorway or unstable pullup bar +2

e0tl

Split towel hang

or Towel, Hangboard +3

e0tm

Twin towel hang

or Towel, Hangboard +3

e112

Pronated grip horizontal row

or Dip station, Parallel bars +2

e113

Supinated grip horizontal row

or Dip station, Parallel bars +2

e11y

Inverted straddle

or Pullup bar, Monkey bars

e12i

Pullup eccentric

or Hangboard, Doorway or unstable pullup bar +2

e14e

Rings horizontal row

e14p

Band-assisted pullup

or Long resistance band, Hangboard +3

Pullup bar

1 exercise

e061

Kip pullup

Kettlebell

2 exercises

e0dy

One-arm bent-over row

or Dumbbell

e11l

Stability ball IYT

or Stability ball, Dumbbell

Plyo Box

1 exercise

e1b6

Horizontal supine plank

or Chair, Bench

Dumbbell

3 exercises

e0g0

Renegade row

e10n

Lying incline dumbbell row

or Bench

e131

Dumbbell bent-over row

Barbell

1 exercise

e025

Barbell bent-over row

Exercise Partner

2 exercises

e0mh

Partner low rows

e0mi

Partner high rows

Intermediate

Level 3 of 632 exercises

Ground (hands or body)

2 exercises

w001

Bear rotation to reach

w02g

One-leg dog plank to figure-4 table top

or Parallettes

Rings

25 exercises

e02x

Decline row

or Dip station, Parallel bars +5

e03k

False grip row

e04t

Hanging leg raises toes-to-hands

or Hangboard, Doorway or unstable pullup bar +2

e085

Pullup

or Hangboard, Doorway or unstable pullup bar +2

e0do

Wide row

or Dip station, Parallel bars +2

e0hv

Neutral grip pullup

or Hangboard, Doorway or unstable pullup bar +2

e0hw

Chinup

or Hangboard, Doorway or unstable pullup bar +2

e0ja

Hanging knees to elbows

or Hangboard, Doorway or unstable pullup bar +2

e0q9

Incline straddle one-arm row

or Dip station, Parallel bars +2

e0sx

Half pullup

or Hangboard, Doorway or unstable pullup bar +2

e0tn

Climbing towel hang

or Towel, Hangboard +3

e11t

Rings pullup

e11v

Inverted hang pike lifts

or Pullup bar, Monkey bars

e1b1

Weighted horizontal row

or Weight vest, Dip station +3

e016

Incline one-arm row

or Dip station, Parallel bars +2

e01n

Archer row

e05s

Tuck ice-cream maker

or Hangboard, Doorway or unstable pullup bar +2

e0cj

Tuck front lever

or Dip station, Parallel bars +6

e0jb

Hanging tuck circle

or Hangboard, Doorway or unstable pullup bar +2

e0sy

Wrist-grab one-arm pullup

or Hangboard, Doorway or unstable pullup bar +2

e0ue

Front lever lean

or Pullup bar, Monkey bars

e11z

Meathook

or Pullup bar, Monkey bars

e12l

Weighted pullup

or Weight vest, Ankle weight +5

e1ai

Weighted chinup

or Weight vest, Ankle weight +5

w00f

Pullup 360

or Pullup bar, Monkey bars

Pullup bar

5 exercises

e084

Pullover

e0qg

Close grip pullup

e0qh

Behind-the-neck pullup

e0t3

Kip release-regrip pullup

e0u3

Commando pullup

Advanced

Level 4 of 623 exercises

Rings

20 exercises

e01g

Advanced tuck front lever

or Dip station, Parallel bars +6

e077

One-arm active hang

or Hangboard, Doorway or unstable pullup bar +2

e08h

Rings arm-in archer row

e0ck

Tuck front lever row

or Dip station, Parallel bars +6

e0g7

Tuck front lever raise

or Hangboard, Doorway or unstable pullup bar +2

e0q8

One-arm scapular pull

or Hangboard, Doorway or unstable pullup bar +2

e0t0

Strap-assisted one-arm pullup

or Strap, Hangboard +3

e11w

Half-straddle front lever

or Dip station, Parallel bars +6

e127

Strap-assisted one-arm chinup

or Strap, Hangboard +3

w00g

Dip back lever

e01h

Advanced tuck front lever row

or Dip station, Parallel bars +6

e03l

One-leg front lever

or Dip station, Parallel bars +6

e04n

Ice-cream maker

or Hangboard, Doorway or unstable pullup bar +2

e07c

One-arm toes-to-bar

or Hangboard, Doorway or unstable pullup bar +2

e0be

Straddle front lever

or Dip station, Parallel bars +6

e0bl

Straddle one-arm row

or Dip station, Parallel bars +2

e0g8

Advanced tuck front lever raise

or Hangboard, Doorway or unstable pullup bar +2

e0jd

Hanging legs circle

or Hangboard, Doorway or unstable pullup bar +2

e0je

Hanging tuck windshield wiper

or Dip station, Parallel bars +6

e0sz

Elbow-grab one-arm pullup

or Hangboard, Doorway or unstable pullup bar +2

Pullup bar

2 exercises

e0t4

Kip switch-grip pullup

e086

Bar typewriter

Climbing rope

1 exercise

e0cl

Tuck front lever row rope climb

Elite

Level 5 of 613 exercises

Ground (standing)

1 exercise

w026

Levitating side kick-through to reach

Ground (hands or body)

1 exercise

w01d

Levitating side kick through

Rings

10 exercises

e045

Half layout front lever

or Dip station, Parallel bars +6

e05r

L-sit ice-cream maker

or Hangboard, Doorway or unstable pullup bar +2

e07g

One-arm row

or Dip station, Parallel bars +2

e0g9

Straddle front lever raise

or Hangboard, Doorway or unstable pullup bar +2

e0gb

One-leg front lever raise

or Hangboard, Doorway or unstable pullup bar +2

e0jc

Hanging windshield wiper

or Dip station, Parallel bars +6

e03r

Front lever

or Dip station, Parallel bars +6

e06c

Ice-cream muscle-up

e0bf

Straddle front lever row

or Dip station, Parallel bars +6

e0ga

Half layout front lever raise

or Hangboard, Doorway or unstable pullup bar +2

Climbing rope

1 exercise

e01i

Advanced tuck front lever row rope climb

Herculean

Level 6 of 63 exercises

Rings

3 exercises

e04m

Front lever raise

or Hangboard, Doorway or unstable pullup bar +2

e04o

Hang to front lever row

or Hangboard, Doorway or unstable pullup bar +2

e14q

Front lever row

or Dip station, Parallel bars +6

Flexibility

7 exercises.

Beginner

Level 1 of 64 exercises

Ground (standing)

2 exercises

e0b5

Standing shoulder retraction and protraction- arms by the sides

e0b3

Standing shoulder circles- arms by the sides

Ground (hands or body)

2 exercises

e0zf

Floor W raise

e0zg

Floor W hold

Novice

Level 2 of 63 exercises

Ground (hands or body)

2 exercises

w01i

Flow IYTW

w01f

Hand release pushup

Kettlebell

1 exercise

e11l

Stability ball IYT

or Stability ball, Dumbbell