Shoulder and scapula rotations
Anterior Deltoid - External Rotators - Lats - Lower Trapezius - Lower Chest - Upper Chest - Rear Deltoid - Serratus - Side Deltoid - Upper Trapezius
- Place your hands on your shoulders.
- Perform circular motions, first forward and then backward, for a few seconds each.
Sessions
Warm Up Routine
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Specific Elbow Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Specific Shoulders Warm-up
Beginner
Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Upper Chest ∙ Lower Chest ∙ Lats
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Bulgarian row on rings
Biceps ∙ Lats ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
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Biceps ∙ AnteriorDeltoid ∙ LowerChest
Supine back lever
Triceps ∙ AnteriorDeltoid ∙ Biceps ∙ LowerChest ∙ Lumbar
Hefesto
Biceps ∙ Triceps ∙ LowerChest ∙ Forearms ∙ AnteriorDeltoid
Supine tucked back lever
AnteriorDeltoid ∙ UpperChest ∙ Biceps
Ring flies
Triceps ∙ LowerChest ∙ UpperChest ∙ Abs