Standing Swimmer

Instructions

1
Stand with feet hip-width apart, arms at sides, neutral spine, and core engaged. Maintain an upright posture with shoulders relaxed.
2
Prepare by keeping arms extended or slightly bent with palms facing inward. Ensure shoulders are packed down and back before initiating movement.
3
Lower the arms from overhead or abducted position in a controlled manner, resisting gravity. Maintain scapular stability throughout the eccentric phase to control shoulder joint mechanics.
4
Press or raise arms overhead through shoulder abduction and flexion, engaging deltoids to drive movement. Return to standing position with arms overhead, squeezing shoulders at the top before lowering.
PRIMARY MUSCLESDeltoids
SECONDARY MUSCLESTrapezius, Supraspinatus, Serratus Anterior, Rotator Cuff
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Deltoids, the Standing Swimmer is an excellent addition to your routine. The mechanics of this Strength, Stretching exercise specifically bias the Shoulders, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
  • Improves overall Shoulders stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Deltoids and associated synergists.

Pro Tips

Control the eccentric (lowering) phase of the Standing Swimmer for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Deltoids. However, the movement also recruits Trapezius, Supraspinatus, Serratus Anterior, Rotator Cuff to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Standing Swimmer
  • Cable Standing Swimmer
  • Banded Standing Swimmer

Beginner Tips

If you are new to the Standing Swimmer , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions