Stability Ball W Raise

A shoulder strengthening exercise performed while lying on a stability ball where you raise your arms in a W position to target the upper back and rotator cuff.

Instructions

1. Lie prone on a stability ball with your chest supported and feet on the floor.
2. Position your arms so your elbows are bent at 90 degrees, forming a W shape.
3. Engage your shoulder muscles and raise both arms upward toward the ceiling.
4. Keep your elbows at 90 degrees throughout the movement.
5. Squeeze your shoulder blades together at the top.
6. Lower your arms back down in a controlled manner.
7. Repeat for the desired number of repetitions.

Tips

• This movement emphasizes the rotator cuff and posterior shoulders.
• Maintain the W position with elbows bent throughout to isolate the correct muscles.
• Move slowly and with control to maximize muscle activation.
• The unstable surface engages your core stabilizers simultaneously.
• Keep your neck neutral; don’t extend your head forward as you lift your arms.