Weighted Swiss Ball I Raise
Muscle Groups: Shoulders, Upper back
Weighted Swiss Ball I Raise focuses on Shoulders, Upper back, with Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball I Raise with proper form and technique.
- 1
Lie face down on a Swiss ball with your hips and abdomen supported, feet planted firmly on the floor for balance.
- 2
Hold a light dumbbell in each hand, letting your arms hang straight down towards the floor, palms facing each other.
- 3
Engage your core and glutes to maintain a straight line from your head to your heels.
- 4
Keeping your arms straight, slowly raise the dumbbells directly in front of you until they are level with your shoulders, forming an 'I' shape with your body.
- 5
Squeeze your shoulder blades together at the top of the movement.
- 6
Slowly lower the dumbbells back down to the starting position with control.
Secondary Muscles
While Weighted Swiss Ball I Raise primarily targets Shoulders, Upper back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Swiss Ball I Raise, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Swiss Ball I Raise, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
