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Kneeling Arm Drill

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Kneeling Arm Drill - Exercise Guide

Step 1

Do a half-kneeling position (one knee in front and one knee down).

Step 2

Block your arms like pendulum swings. This is your starting position.

Step 3

Swing your arms in an alternate manner. Swing your arms as if you’re jogging, progressing to a run and finally a sprint.

Step 4

As soon as your hands pass the hip, accelerate them forward during your sprinting motion and move as quick as you can.

Step 5

Complete your repetitions, switch knees, and repeat.


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