Y-T-W arm raises – raising with the upper body bent forwards ► hip hinge with Y-T-W raises

Individual work

From a kneeling position, lean your upper body forwards at an angle of about 45°, keeping your back straight. Let your arms hang loosely downwards, with your thumbs pointing forwards. Move your outstretched arms 5 times in succession to form the following letter shapes: A "Y" (diagonally forwards and upwards), a "T" (horizontally to the side), a "W" (bend your elbows and pull them backwards and upwards). After one set, take a short break of about 30 seconds, then repeat the exercise twice more.

Attention:

• Do not use momentum from the lower back

• Control the movement by isolating the shoulder blades

• Actively pull your shoulders away from your ears

• Keep your back/core engaged – do not let your back arch or round

Lighten:

• Perform the movement whilst lying on your stomach on a mat

• Raise and move your arms alternately left and right

Harden:

• Perform the exercise on a balance cushion / Sypoba

• Use additional weights (dumbbells (1–2 kg)/weighted wristbands/weight plates)

• Hold the end position of each letter statically for 2–3 seconds or perform a gentle pulsing movement at the same time

2 dumbbells ► making the exercise more difficult (additional weight)
2 weight cuffs ► making the exercise more difficult (additional weight)
1 weight plate ► making the exercise more difficult (additional weight)