Y Raise on Swiss Ball
shoulder exercises Lower trapezius, serratus anterior
Corrective exercise Y-raise to target lower traps and serratus (Kibler et al.).
Execution
- Prone on a Swiss ball with chest supported
- Arms hanging toward the floor
- Raise arms into a Y with thumbs up
- Keep scapulae depressed
- Lower under control
Cues
- Thumbs to the ceiling
- Scapulae to back pockets
- Controlled motion
Common Errors
- Shoulder elevation
- Cervical extension
- Lumbar overextension
Progressions
- Prone Y on floor -> Swiss ball -> Add load -> Tempo
Related Patterns
- rounded shoulders
- scapular dyskinesis