Swiss Ball W Raise
- Primary muscles
- Shoulders, Upper back
- Secondary muscles
- Traps, Forearms
- Equipment
- Stability ball
- Movement pattern
- None
Steps
- 1 Lie face down on a Swiss ball, positioning the ball under your hips and abdomen, with your legs extended behind you for balance.
- 2 Allow your arms to hang straight down towards the floor, keeping a slight bend in your elbows.
- 3 Engage your core and glutes to stabilize your body on the ball.
- 4 Raise your arms out to the sides and upwards, externally rotating your shoulders so your elbows point out and your hands are near your head, forming a "W" shape with your body.
- 5 Squeeze your shoulder blades together at the top of the movement.
- 6 Slowly lower your arms back to the starting position, maintaining control throughout the descent.
