How to Do the 3D Hand Swing

This upper-body exercise works the shoulders, latissimus dorsi, rhomboids, and trapezius in every direction.

Perform five to 10 reps begin with five reps. Gradually work up to performing 10 reps each as you build strength and improve body awareness. Perform the flow up to three times per week on nonconsecutive days.

Directions

Part 1:

• Standing tall, extend both arms out in front of your chest, palms facing each other. This is the starting position.
• Keeping your arms straight, lift them overhead, and then lean back as far as you’re comfortably able.
• Return your arms to the starting position.
• Then bend at the hips to swing both arms toward the floor; allow your hands to sweep along the outside of your legs and behind you.
• Return your arms to the starting position.

Part 2

• Lift your arms overhead, palms facing forward. Lean your hips to the left and bring your arms to the right; then repeat on the other side.

Part 3:

• Return your arms to the starting position; then turn your palms so they’re facing down.
• Rotate at the hips to swing your arms to the right and behind you; repeat on the other side.

Tip: To increase the challenge, hold a light dumbbell in each hand, or hold a medicine ball.