Here are 5 sizzling shoulder exercises in the pool using water bells (or your hands- see below):

1. Underhand-Grip Flys
2. Overhand-Grip Flys
3. Hammer-Grip Flys
4. Lateral Raise and Chest Fly Combo
5. Front Raise and Lat Pull Combo

The fluid drag resistance provides the most precious, pain-free shoulder pump I've ever experienced that's super easy to recover from. And unlike with dead-weight training on land, these are all 2-way drills due to the continuous tension water provides in all planes of motion, meaning your working opposing muscle groups in the same exercise: chest & back, front & rear delts, etc.

Start with the lighter water bells and focus on keeping your arms completely straight (no elbow movement) to maximally target the shoulder girdle. You can modify with your hands only, just be sure to cup them together or make fists (depending on the exercise) to create as much drag resistance as possible. You can get my water bells here:

https://www.hydrorevolution.com/bj-gaddour-aquatic-fitness-and-training/

Stacking moves 1-3 is my go-to delts & upper back builder plus postural corrector. You start with the most challenging under-hand grip for an external rotation mobility focus with a particular stress to the lower/mid traps (which pull your shoulder blades down and back). Then you immediately flow to overhand grip for maximum rear delts work with a stability focus. Then you finish in your strongest hammer-grip once the fatigue accumulates really pumping up the chest, back & even lateral delts. But you can also add in moves 4-5 for additonal lat, delt & chest work to make it a 5-move stack.

- Do each move for 10-30 reps (or 1-3 minutes), going faster for shorter periods and slower for longer periods (you can also mix speeds mid-set on feel).

- I also dig picking a 5-song playlist and doing 1 move/song for an extreme endurance test that doesn't require precise timing or rep counting.

- This is ideal for off-day recovery work, when dealing with injuries/pain or even a warmup or cooldown to bookend your land training.

Enjoy ;)

Much Love,
BJG

PS- This is a TDBJ app exclusive & member perk. You see my latest & greatest stuff first and ad-free. If/when I share this on social later, it will have ads around it.