Exercises

Seated One-arm Cable Pulley Rows

middle back

Seated One-Arm Dumbbell Palms-Down Wrist Curl

forearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl

forearms

Seated Overhead Stretch

abdominals

Seated Palm-Up Barbell Wrist Curl

forearms

Seated Palms-Down Barbell Wrist Curl

forearms

Seated Side Lateral Raise

shoulders

Seated Triceps Press

triceps

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

forearms

See-Saw Press (Alternating Side Press)

shoulders

Shotgun Row

lats

Shoulder Circles

shoulders

Shoulder Press - With Bands

shoulders

Shoulder Raise

shoulders

Shoulder Stretch

shoulders

Side Bridge

abdominals

Side Hop-Sprint

quadriceps

Side Jackknife

abdominals

Side Lateral Raise

shoulders

Side Laterals to Front Raise

shoulders

Side Leg Raises

adductors

Side Lying Groin Stretch

adductors

Side Neck Stretch

neck

Side Standing Long Jump

quadriceps