Volleyball Serve with Pulley
Sport-specific overhead serving motion; builds shoulder power and range
ShouldersBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Shoulders. Secondary: Triceps, Core, Traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~75 kcal |
How to do it
- Mimick a volleyball serve using a overhead pulley
Equipment
- Pulley optional
Coaching tips
Benefits
Sport-specific overhead serving motion; builds shoulder power and range
Common mistakes
Bending elbow at serve contact; insufficient trunk rotation
Make it harder
Increase resistance; focus on wrist snap at top
Make it easier
Reduce resistance; slow down movement
Breathing
Exhale on exersion
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Back on Wall Water Bottle Front Raise
Intermediate · 4 sets × 12-15 repsSide to Side Bent Over Dumbbell Front Raise
Intermediate · 3 sets × 12-15 repsStanding Rear Delt Warmup Stretch 2
Beginner · 30 secondsHandstand Pushups
Advanced · 5 sets × 5-8 repsStanding Modified Arnolds
Intermediate · 3 sets × 10-12 repsSingle Arm Water Bottle Rear Delt Row
Beginner · 4 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.