Beginner
Shoulder rotation
Anterior deltoids - External rotators - Lats - Upper chest - Lower trapezius - Upper trapezius - Lateral deltoid - Triceps

- Raise your arms to a 45-degree angle.
- Perform circular movements with them, not too wide, for a few seconds.
Sessions
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Shoulder and scapula rotations
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Neutral explosive pull-up
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Biceps ∙ Lats

Hefesto with feet on the ground
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Swing with knee lift
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