Weighted Swiss Ball Y Raise
Muscle Groups: Shoulders
Weighted Swiss Ball Y Raise focuses on Shoulders, with Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Y Raise with proper form and technique.
- 1
Lie face down on a Swiss ball, positioning it under your hips and abdomen, with your feet extended behind you for balance.
- 2
Hold a light dumbbell in each hand, letting your arms hang straight towards the floor with palms facing each other.
- 3
Engage your core and glutes to maintain a stable body position, keeping your back flat and head in a neutral alignment.
- 4
Keeping your arms mostly straight with a slight bend in the elbows, raise the dumbbells up and out in front of you to form a 'Y' shape with your body.
- 5
Continue raising until your arms are roughly in line with your ears, squeezing your shoulder blades together at the top of the movement.
- 6
Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.
Secondary Muscles
While Weighted Swiss Ball Y Raise primarily targets Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps . 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 Y 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 Y 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.
