Bent-Over Arm Triple-Angle Raise

Setup

• Stand with feet hip-width apart and knees slightly bent.

• Hinge at your hips, pushing your glutes back so your torso is nearly parallel to the floor, maintaining a neutral spine.

• Let your arms hang straight down towards the ground.

Movement

This exercise involves performing arm raises in three distinct angles consecutively before returning to the start:

1. Forward Raise (Y-Position): Raise your arms straight out in front of you, forming a 'Y' shape with your body. Pause briefly, then return to the starting position.

2. Lateral Raise (T-Position): Lift your arms out to the sides, forming a 'T' shape. Ensure your elbows are slightly soft, not locked. Return to the start.

3. Back/Row Raise (W-Position): Pull your elbows back and squeeze your shoulder blades together, forming a 'W' shape with your arms. Return to the start.

• Repeat this sequence continuously for the duration of the set.