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Primary Muscle Group: rear shoulders
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Secondary Muscle Group: abs and obliques, biceps, chest, hip flexors, lats, pec minor, rhomboids, serratus anterior, traps - mid, triceps
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Base Movement: plank, row
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Equipment: dumbbell, medicine ball
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Training Type: balance and stability, weight training
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Level of Difficulty: 5
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Sport Specific: football, rowing, wrestling
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Position: face down, flat
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Movement Variation: unilateral
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Plane of Motion: transverse
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Joint Action: elbow flexion, shoulder girdle retraction, shoulder horizontal extension
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Grip: overhand - medium
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