Swiss Ball Y Raise

The Swiss ball Y raise targets your upper back and shoulders, while increasing stabilization and mobility throughout these two regions.


  1. 205_A
    Lie face down on a Swiss ball so your chest is parallel to the ground. Allow your arms to hang straight down in front of the ball with your palms facing towards each other.
  2. Swiss Ball Y Raise
    Bracing your core, raise your arms up at a 30-degree angle in relation to your torso until they are in line with your shoulders. Pause, and 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.
  • Use a ball that allows your arms to fully extend without touching the ground.