View this exercise on Fitain

Stability Ball Shoulder Raise (I/Y/T)

  • Beginner
  • Stability Ball
  • Shoulders · Upper Back

Setup instructions

1) Place the stability ball on the floor.

2) Lie chest face down on the ball - plant the feet on the floor behind you. The balls of your feet should have contact.

3) Aim for your arms to be directly under your shoulders. This may require you to bring your chest and shoulders forward.

Perform instructions

1) With a slight bend in your elbows and arms fairly straight, slowly lift your arms forward (like a 'I').

2) Stop when your arms are somewhat parallel to the ground.

3) Pause for a second and lower them back to the starting position.

4) Lift the arms forward and out (like a 'Y'). Pause at the top and bring them back to the starting position.

5) Lift your arms outwards (like a 'T'). Pause at the top and bring them back to the starting position.

6) Repeat.

Note: for steps 4 & 5, twist the forearms in the direction you're lifting your arms in.

Health benefits

Recovery · Flexibility

Skills

Coordination

Alternative exercises to Stability Ball Shoulder Raise (I/Y/T)

Dumbbell Incline Shoulder Raise (T Natural Grip)
  • Shoulders
  • Beginner
Bent Over Shoulder Raise (I/Y/T)
  • Shoulders
  • Beginner
Lying Shoulder Raise (T/Y)
  • Shoulders · Upper Back
  • Beginner
Stability Ball Shoulder Raise
  • Upper Back · Shoulders
  • Beginner
Dumbbell Bent Over Shoulder Raise (T)
  • Shoulders · Upper Back
  • Beginner
Stability Ball Dumbbell Shoulder Raise (T)
  • Upper Back · Shoulders
  • Beginner
Stability Ball Shoulder Raise (W)
  • Shoulders · Upper Back
  • Beginner
Bent Over Shoulder Raise (Y/I)
  • Shoulders
  • Beginner
BOSU Dome Shoulder Raise (W)
  • Shoulders · Upper Back
  • Beginner
BOSU Dome Shoulder Raise Hold (T)
  • Shoulders · Upper Back
  • Beginner
Stability Ball Shoulder Raise Hold (T)
  • Upper Back · Shoulders
  • Beginner
Stability Ball Shoulder Raise (Y)
  • Upper Back · Shoulders
  • Beginner
Stability Ball Shoulder Raise Hold (Y)
  • Upper Back · Shoulders
  • Beginner
Foam Roller Shoulder Raise (I)
  • Shoulders
  • Beginner
Dumbbell Bent Over Shoulder Raise (Y)
  • Shoulders · Upper Back
  • Intermediate
Kettlebell Farmers Walk (Shoulder Raise Hold)
  • Shoulders
  • Advanced
Dumbbell Elevated Shoulder Raise (T Prone)
  • Shoulders
  • Beginner
Foam Roller Shoulder Fly (One Arm)
  • Abdominals
  • Beginner
Suspension Strap Shoulder Raise (I/Y/T)
  • Upper Back · Shoulders
  • Intermediate
Suspension Strap Shoulder Raise (Arm Up/Down)
  • Upper Back
  • Intermediate
Suspension Strap Shoulder Raise (Y)
  • Shoulders
  • Intermediate
Overhead Shoulder Rotation Lasso
  • Shoulders
  • Beginner
Kettlebell Overhead Hold
  • Shoulders
  • Intermediate
Sandbag Bent Over Row
  • Upper Back
  • Intermediate
Kettlebell Bent Over Row (Reverse Grip)
  • Upper Back
  • Intermediate
Resistance Band Bent Over Row (Alternating)
  • Upper Back
  • Beginner
Resistance Band Bent Over Row (One Arm)
  • Upper Back
  • Beginner
Barbell Bent Over Row (Wide)
  • Shoulders · Upper Back
  • Intermediate
Resistance Band Bent Over Row
  • Upper Back
  • Intermediate
Barbell Bent Over Row
  • Upper Back
  • Beginner
Plate Bent Over Row (One Arm)
  • Upper Back
  • Beginner
Ez Bar Bent Over Row
  • Upper Back
  • Intermediate
Kettlebell Bent Over Row (Alternating)
  • Upper Back
  • Beginner
Dumbbell Bent Over Row (Alternating)
  • Upper Back
  • Beginner

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.