Beginner
Shoulder shake
Anterior deltoids - External rotators - Lats - Posterior deltoid - Upper chest - Upper trapezius - Lower trapezius - Lateral deltoid
- Shake your arms, generating movement in the shoulder joint in different directions.
- Start vertically, then horizontally, diagonally, and in circles for a few seconds each.
Routines
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Shoulder raises in pike push ups
Beginner
AnteriorDeltoid ∙ Serratus ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Partial hefesto pull with support
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Headbangers
Intermediate
Biceps ∙ Lats ∙ Abs
Advanced tucked front lever elevations
Intermediate
Abs ∙ Biceps ∙ Lats ∙ RearDeltoid
Elbow-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
Fallen tucked front lever
Intermediate
Abs ∙ Biceps ∙ Lats