360 Raise From Buttocks

Stand with your feet shoulder width apart, holding suitable dumbbells in each hand, with the weights behind your back, close to your buttocks, having your arms straight.

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Holding suitable dumbbells in each hand, smoothly lift the weights up from your buttocks, to directly above your head, whilst aiming on keeping your arms straight, head up to avoid straining your neck.

Focus on keeping the upper body fixed by keeping your abdominal muscles contracted throughout the movement to avoid leaning forward or back during the lifting or lowering phase.

Variations of this method are to start with the weights just above your thighs, or from your sides, using one or two hands. You may also decide to adjust your wrist position so that palms are facing inwards – behind or forwards.