Exercisesmobility
Alternating Pole Rotation
Start with the pole in front of you with an overhand wider than shoulder width grip. Rotate one arm overhead and behind while keeping the other arm in front of you. Then rotate the other arm. Bring the original arm back to the starting position, then the other arm. Repeat.
Category
mobility
Difficulty
beginner
Equipment
bodyweight
Primary muscle
shoulders
Muscles
Muscles worked
shouldersside deltsfront deltsrear deltsdelts
Equipment
Setup
bodyweight
Common questions
Good to know.
What muscles does the Alternating Pole Rotation work?
The Alternating Pole Rotation works shoulders, side delts, front delts, rear delts, and delts.
What equipment do you need for the Alternating Pole Rotation?
None. The Alternating Pole Rotation uses your body weight.
Is the Alternating Pole Rotation good for beginners?
Yes. It is a beginner move. Start light and keep the form clean.
How do I add the Alternating Pole Rotation to a workout?
Ask your coach in the Phorme app. It builds the sets, the reps, and the weight around what you have been lifting.
The training app built by coaches
Open Phorme. Know what to do next.
Training, nutrition, recovery, and coaching. One system. One next step.