Beginner
Shoulder dislocation
Anterior deltoids - External rotators - Posterior deltoid - Forearms
- Place your hands on a low bar with a wide grip and reverse grip.
- Walk forward and raise your chest so that your shoulders rotate and you can pass under the bar until you stand on the other side.
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Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Dips
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid
Wrists extensions stretch on the floor
Beginner
Forearms
Pike push ups on rings
Intermediate
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Shoulder extensions on the bar
Beginner
UpperChest ∙ AnteriorDeltoid
Frogstand
Beginner
Triceps ∙ AnteriorDeltoid
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