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Exercise preview

Alternating pole rotation

Beginner30 secondsNo jumping

Muscles worked

ShouldersSide shouldersFront shouldersRear shoulders

You need

No equipment

How to do it

  1. Start with the pole in front of you with an overhand wider than shoulder width grip.
  2. Rotate one arm overhead and behind while keeping the other arm in front of you.
  3. Then rotate the other arm.
  4. Bring the original arm back to the starting position, then the other arm. Repeat.