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Strength and Physique
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The banded face pull is a resistance band exercise that will work the rear and side deltoids, as well as the rotator cuff and upper back muscles.

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Supersetting body weight exercises is a great way to build greater strength, power, endurance and muscular size.

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The tea cup exercise is from the martial art of Bagua Zhang. It works shoulder mobility.

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Deltoid compound set:

1) Forward Lean Lateral Raise
2) Rear Delt Row

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The straight body pull (also known as the front lever raise to inverted hang) works on maximal lat and ab contraction. This the body weight parallel to the stiff arm pulldown.

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The spider crawl, as known as a banded wall walk, will give your rear deltoids a major burn.

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Behind the neck chin ups target the biceps, midback and brachialis.

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The low to high band flye will give you a great upper chest pump. The resistance band provides a high amount of tension throughout the entire range of motion.

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Handstand push ups. ice cream makers, high pull-ups and assisted one arm pull-ups.

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A great way to do chin-ups or pull- ups if you don't have access to a pull-up bar is to do an L-sit chin-up off a barbell in a squat rack.
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