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Hanging Scapular Rolls are the BEST warm up for your shoulders ESPECIALLY before doing ANY pulling work like chin-ups or pull-ups. I do these every single day even if I'm not working out. They fire up all the muscles connecting the shoulder blades and build scapular control like a boss. They're both a great warm up and mobility drill. At first it may seem difficult to do it smoothly but you'll get better with practice!

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Ring Rows are a deceiving exercise. They can seem too easy for many people after the basic row is conquered. But did you know you can elevate it just by lifting your leg? Or switching to one arm rows? Or adding a false grip? Seriously, working in this plane of motion can ALWAYS be challenging if you follow these progressions!

To learn the rings in detail, check out https://antranik.org/stillrings/

Rows are one of the best exercises for building a strong upper back and having good posture. The mechanics of the row are pretty simple. In this video I highlight the most important things you should be paying attention to: The scapular retraction at the start and stabbing the elbows as far back behind you for maximum shoulder extension.

⭐ My Programs: https://antranik.org/home-workout-programs-without-equipment/#programs
⭐ Online Coaching: https://antranik.org/online-calisthenics-coach/
⭐ Product Recommendations: https://antranik.org/products/

💛 Join my Community Chatroom: https://discord.gg/qDrXxwFkRz

💛 Follow me at:
► Instagram: http://instagram.com/antranikdotorg
► Facebook: http://facebook.com/antranik.org