Dumbbell Bent-Over Back to Side to Front Arms Raise
The hinged three-way raise done with light dumbbells, which load each position; the bells go back past the hips, out to the sides and forward beyond the head in turn.
How to do it
Setup
Knees soft, torso hinged close to horizontal, a light dumbbell hanging from each hand.
Steps
- Drive the bells back until the arms are level with the torso beside the hips.
- Return to the hang and raise the bells out wide to shoulder level.
- From the hang, lift the bells forward until the arms reach beyond the head.
- Pause briefly at each position; the torso angle never changes.
Common mistakes
Bells too heavy for the forward position: pick a weight you can lift past the head with straight arms. Swinging the bells from one position to the next: stop them in the hang first. Lower back rounding under the load: brace, hips back, back flat.
Breathing
Exhale on each raise, inhale lowering.
