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Technique

  1. Place your belly on a Stability ball and hold a small weight in each hand. Keep your feet on the ground and open your legs for stability.
  2. Lift your arms straight overhead (“I”), then at a 45 degrees angle (“Y”) and to the sides (“T”).

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Form tips

  • Do not actively engage your lower back muscles (no Trunk extension); focus on lifting the weights with your back shoulders muscles.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Rotator cuff
Flexibility

Primary

  • Chest
  • Back
  • Shoulders
  • Serratus anterior

Secondary

  • Biceps
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Rhomboid major
  • Middle trapezius
  • Infraspinatus
  • Teres minor

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Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell
Stability ball
Stability ball

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Appears in

Flexibility
Other disciplines
Joint movements
w01i

Flow IYTW

Novice
e0zb

Floor Y raise

Beginner
e11c

Stability ball weight pullover

Novice
e0zc

Floor Y hold

Beginner
e100

Wall slide

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.