{"id":34072,"date":"2025-11-14T21:53:13","date_gmt":"2025-11-14T21:53:13","guid":{"rendered":"https:\/\/gpnewswire.com\/news\/how-to-do-the-3d-hand-swing\/"},"modified":"2025-11-14T21:53:13","modified_gmt":"2025-11-14T21:53:13","slug":"how-to-do-the-3d-hand-swing","status":"publish","type":"post","link":"https:\/\/gpnewswire.com\/news\/how-to-do-the-3d-hand-swing\/","title":{"rendered":"How to Do the 3D Hand Swing"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">\n<div class=\"vc_row wpb_row vc_row-fluid\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<p>This upper-body exercise works the shoulders, latissimus dorsi, rhomboids, and trapezius in every direction.<\/p>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"vcex-video wpex-bg-black\" data-vcex-video-type=\"video_tag\">\n<div class=\"vcex-video-inner wpex-relative\"><video src=\"https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/08\/nd25-wo-3d-arm-swing.mp4\" class=\"wpex-w-100 wpex-aspect-16-9 wpex-align-middle wpex-object-cover wpex-w-100\" controls playsinline autoplay=\"true\" loop=\"true\" muted preload=\"none\"><\/video><\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<p><strong>Perform<\/strong> 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.<\/p>\n<h4>Directions<\/h4>\n<p><strong>Part 1:<\/strong><\/p>\n<ul>\n<li>Standing tall, extend both arms out in front of your chest, palms facing each other. This is the starting position.<\/li>\n<li>Keeping your arms straight, lift them overhead, and then lean back as far as you\u2019re comfortably able.<\/li>\n<li>Return your arms to the starting position.<\/li>\n<li>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.<\/li>\n<li>Return your arms to the starting position.<\/li>\n<\/ul>\n<p><strong>Part 2<\/strong><\/p>\n<ul>\n<li>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.<\/li>\n<\/ul>\n<p><strong>Part 3:<\/strong><\/p>\n<ul>\n<li>Return your arms to the starting position; then turn your palms so they\u2019re facing down.<\/li>\n<li>Rotate at the hips to swing your arms to the right and behind you; repeat on the other side.<\/li>\n<\/ul>\n<p><strong>Tip:<\/strong> To increase the challenge, hold a light dumbbell in each hand, or hold a medicine ball.<\/p>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"vc_row wpb_row vc_row-fluid\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"vcex-callout vcex-module wpex-boxed\">\n<div class=\"vcex-callout-caption wpex-text-md wpex-last-mb-0 wpex-clr\">\n<h3>More 3-D Training\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<\/h3>\n<p>Complete your 3-D training by performing the squat and upper body martix at \u201c<a href=\"https:\/\/experiencelife.lifetime.life\/article\/3-multiplanar-moves-to-build-full-body-strength\/\" rel=\"nofollow noopener\" target=\"_blank\">3 Multiplanar Moves to Build Full-Body Strength<\/a>,\u201d from which this article was excerpted.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>The post <a href=\"https:\/\/experiencelife.lifetime.life\/article\/how-to-do-the-3d-hand-swing\/\" rel=\"nofollow noopener\" target=\"_blank\">How to Do the 3D Hand Swing<\/a> appeared first on <a href=\"https:\/\/experiencelife.lifetime.life\/\" rel=\"nofollow noopener\" target=\"_blank\">Experience Life<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":34073,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"class_list":["post-34072","post","type-post","status-publish","format-standard","has-post-thumbnail","category-life"],"publishpress_future_action":{"enabled":false,"date":"2026-10-25 17:18:06","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts\/34072","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/comments?post=34072"}],"version-history":[{"count":0,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts\/34072\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/media\/34073"}],"wp:attachment":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/media?parent=34072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/categories?post=34072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/tags?post=34072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}