Swiss Ball L Raise

  • Skill Level Beginner
  • Type Warmup
  • Equipment Swiss Ball
  • Body parts Delts, Shoulders, Traps, Upper Back

The Swiss ball L raise is a prehab exercise that improves posture, strengthens your middle and upper back, while increasing flexibility throughout your shoulder complex.

Instructions

  1. 203_A
    Lie face down on a Swiss ball so your chest is parallel to the ground. Allow your arms to hang straight down on either side of the ball with your palms facing behind you.
  2. Swiss Ball L Raise
    Brace core and pull elbows toward upper back so that they are in line with your shoulders. Your elbows should be bent to 90 degrees and upper arms should be parallel to the ground.
  3. 203_C
    Keeping your elbows in the same position, rotate your forearms upward and towards the ceiling as far as they'll go. Pause, and reverse the motion until you are back in the starting position.

Trainer’s Tips

  • To keep body from rolling back and forth, knees should remain slightly bent.
  • Keep core braced throughout duration of exercise.

Advanced variations