re: Can you do one full pull-up?

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Neither of those are posterior chain, but I do both daily.

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i cosider everthing from the neck down to calves part of the posterior chain unless i am talking to someone like you that understands. easier that away. talking to you i would describe the upper back in detail but for simplicity i find it easier to not have to do that

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I do both daily.

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i personally find the dilocates and ring rows to be the best indicators for my shoulder health. I have been doing the iron scap program from crossover symmetry to rehab my shoulder lately that i hurt a while back but still doign the shoulder dislocates.