Bent-Over Arm Triple-Angle Raise
The Bent-Over Arm Triple-Angle Raise mainly works the shoulders and back, with help from the traps and lower back. No equipment needed: it uses just your bodyweight.
Bent-Over Arm Triple-Angle Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Spinal Erectors (erector spinae)
How to do the 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:
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.
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.
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.
Bent-Over Arm Triple-Angle Raise FAQs
What muscles does the Bent-Over Arm Triple-Angle Raise work?
The Bent-Over Arm Triple-Angle Raise mainly works the shoulders and back, with help from the traps and lower back. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Bent-Over Arm Triple-Angle Raise?
None. The Bent-Over Arm Triple-Angle Raise is a bodyweight exercise, so you can do it anywhere.
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