Y Lifts and T Lifts

These exercises are fantastic at building the stability of the shoulder blade in throwers. In this instance it is performed over a stability ball, which increases the degree of difficulty, but it could easily be done over a bench. You only need very light weights, in fact when starting out you could probably do this without any. Try and keep the torso nice and stable and don't rotate. To make it more difficult you could do little catches at the top of the lift. Try 3 sets of 6-10.