Beginner
Active mobility of shoulder flexion
Anterior deltoids - Lats

- On your knees on the ground.
- Extend your arms and raise them so that you reach a vertical position.
- The ideal would be for your arms to surpass the height of your head, so if you can't, try to achieve it over time.
- Avoid arching your back or pushing your chest forward.
- For greater difficulty and effectiveness, perform it with pelvic retroversion, so that the lumbar is completely straight.
Sessions
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Partial hefesto pull with support
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest

Extended curl on rings
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Biceps ∙ Lats ∙ RearDeltoid

Back lever
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Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps

Dips with rotation on rings
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Triceps ∙ ExternalRotators ∙ LowerChest ∙ AnteriorDeltoid

Half front lever
Intermediate
Abs ∙ Lats ∙ Biceps

L back lever to inverted hang on rings
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Triceps ∙ Lumbar ∙ AnteriorDeltoid ∙ LowerChest