Beginner
Swiss Ball W Raise
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Swiss Ball W Raise is a bodyweight exercise that targets your upper body, primarily delts, traps, and upper and middle back. Using a Swiss ball also provides mobility and stability to the core.
Exercise Instructions
-
Step 1
Lie face down on a swiss ball with your chest parallel to the floor. Hang your arms in front of the ball with your elbows bent at a 90-degree angle. -
Step 2
Bending your elbows at a 90-degree angle, raise your arms up and spread them apart while squeezing your shoulder blades. Keep lifting them until your arms are parallel to the floor and your palms are at your head. Pause here and then slowly lower your arms back to the starting position.
Muscle Groups
Swiss Ball W Raise targets Abs, Delts, Hips, Spinal Erectors, Traps, Upper Back as seen below.
Exercise Tips
- Keep your knees slightly bent to keep the ball from rolling back and forth.
- Don't use momentum to raise your arms.
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