Skin the Cat
For the Skin the Cat exercise, use an overhand grip to grab the bar about shoulder width apart. From a dead hang, bring your knees to your chest and then pick your bottom up so that your feet are rotating to the bar. At your apex, squeeze your feet through your arms and then lower your legs down as low as you can. Try to reverse the motion in the opposite direction until you return to the starting position. Repeat this motion for the allotted amount of reps and then rest.
This exercise focuses on all the muscles that connect to the shoulders since they are the point of rotation. Your core is also being activated to control the position of your legs throughout the exercise.