Shoulder shake
Anterior Deltoid - External Rotators - Lats - Rear Deltoid - Upper Chest - Upper Trapezius - Lower Trapezius - Side 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.
Sessions
Warm Up Routine
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Pecho Superset
Intermediate
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid
Specific Shoulders Warm-up
Beginner
Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Upper Chest ∙ Lower Chest ∙ Lats
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Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors
L row on rings
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Shoulder rotation
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Shoulder extension
Lats ∙ LowerChest ∙ UpperChest
Lats extension with crossed hands
Lats
Shoulder extensions on the bar
UpperChest ∙ AnteriorDeltoid