Bent-Over Back to Side to Front Arms Raise
Hinged forward, straight arms rise in turn behind the hips, out to the sides and forward past the head, dropping to hang between each; a bodyweight drill for the back of the shoulders and the blades.
How to do it
Setup
Feet hip-width, knees soft, chest lowered toward the floor with a flat back, arms hanging straight down.
Steps
- Raise the straight arms back past the hips until they line up with the torso.
- Lower them, then open them out to the sides to shoulder level.
- Lower them again, then reach them forward past the head in line with the back.
- Let the arms hang between positions; the back stays flat throughout.
Common mistakes
Standing up out of the hinge between positions: keep the torso angle fixed. Bending the elbows to reach each position: keep the arms long, even if the range shrinks. Craning the neck to look forward: eyes on the floor.
Breathing
Exhale on the raise, inhale lowering.
