Stability Ball Y Raises


Sometimes workouts lack an upper back exercise. The pull-up works your back, but it primarily emphasizes your lats in a vertical direction.

It’s important to balance your workouts with vertical and horizontal movements (and both push and pull movements, but that’s a topic for another day).  So how do you work your back muscles with a horizontal pull?  A set of exercises called Y raises.  I have to admit that I neglected them from my own training until recently… when I noticed the muscle imbalance.

Here’s how to execute the movement.

  1. Lie facedown on top of a Swiss ball.
  2. Keep your back flat and your chest lifted off of the ball.
  3. Let your arms hang straight down from your shoulders.
  4. Your palms are facing each other, with thumbs up.
  5. Raise your arms at a 30-degree angle to your body (so that they form a Y) until they’re in line with your body. Pause, then slowly lower back to the starting position.