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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

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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