About this exercise
A seated shoulder mobility exercise that mimics the arm stroke pattern of a swimmer. Performed in a chair, it targets the rear deltoids and upper back while improving shoulder range of motion and posture.
Sitting Swimmer on a Chair
Step by step instructions, muscle activation and variants for the Sitting Swimmer on a Chair.
EasyRear shoulders
How to Perform
- Sit upright on a chair with feet flat on the floor and core braced
- Lean slightly forward from the hips, keeping your back flat
- Extend both arms forward at shoulder height with palms facing down
- Pull one arm back in a sweeping arc, rotating the palm upward as you go, as if completing a swim stroke
- Return to the starting position and repeat with the other arm
- Continue alternating in a smooth, controlled rhythm
- Keep your shoulders relaxed and away from your ears throughout
Muscle Activation
Primary
Rear shoulders
Secondary
TrapeziusMiddle back
About the Sitting Swimmer on a Chair
The Sitting Swimmer on a Chair 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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