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.
You may also like

Swing and Touch for 540
Intermediate
Biceps ∙ Abs ∙ Forearms ∙ Lats ∙ Obliques

Upside-down bar deadlift
Intermediate
Abs ∙ Lats ∙ RearDeltoid

Advanced dips with elastic band
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest

Wrist flexion in lateral grip
Beginner
Forearms

Wrists extensions stretch on the floor
Beginner
Forearms

Elastic band assisted hefesto
Intermediate
Biceps ∙ AnteriorDeltoid ∙ Forearms ∙ LowerChest ∙ Triceps