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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Push-up plank with alternating arm and leg lifts
Beginner
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar
Kettlebell hip halo
Beginner
Abs ∙ AnteriorDeltoid ∙ SideDeltoid ∙ RearDeltoid ∙ Forearms
Australian archer pull-ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Triceps extensions on parallel bars
Beginner
Triceps ∙ Abs ∙ Forearms ∙ LowerChest
Kettlebell row
Beginner
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius ∙ Lumbar
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Intermediate
Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Serratus ∙ UpperTrapezius