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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Triceps extensions against low bar
Beginner
Triceps ∙ Abs ∙ Forearms ∙ LowerChest

Tucked flag elevations
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps

Pseudo push-ups
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest

Negative dips with jump
Beginner
Triceps ∙ UpperChest ∙ AnteriorDeltoid

Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius