Swiss Ball W Raise

The Swiss ball W raise is a stabilizing bodyweight exercise that targets the delts, traps, upper, and middle back. Using a Swiss ball increases core and hip mobility and stability.


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    Lie face down on a Swiss ball so your chest is parallel to the floor. Hang your arms down in front of the ball with your elbows bent to 90-degrees.
  2. Swiss Ball W Raise
    Keeping your elbows bent to 90-degrees, raise your arms up and to the side of your body as your squeeze your shoulder blades together. Continue raising them until your arms are parallel with the ground with your hands beside your head. Pause, then slowly lower your arms back to the starting position.

Trainer’s Tips

  • Keep your knees slightly bent to avoid rolling back and forth on the ball.
  • Don't use momentum to raise your arms up.
  • Squeeze your back and shoulder blades at the top of the movement.