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Standing Swimmer

Step by step instructions, muscle activation and variants for the Standing Swimmer.

EasyRear shouldersFront shoulders

About this exercise

A standing dynamic shoulder mobility exercise that mimics the arm stroke of freestyle swimming to improve shoulder range of motion, upper-back activation, and scapular coordination. The alternating arm action also engages the core as a stabilizer.

How to Perform

  • Stand tall with feet hip-width apart, core engaged, and arms relaxed at your sides
  • Sweep one arm forward and overhead in a large arc, as if pulling through a freestyle swim stroke
  • Simultaneously pull the opposite arm back and slightly away from your body
  • Continue alternating arms in a smooth, fluid rhythm, rotating through your shoulders with each stroke
  • Keep your torso upright and avoid swaying — the movement comes from the shoulders and upper back
  • Perform the desired number of arm cycles

Muscle Activation

Primary
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestObliquesTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Standing Swimmer

The Standing Swimmer is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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