Standing swimmer

Category

Shoulders

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Deltoids, Trapezius, Rhomboids

Secondary muscles

Rectus Abdominis, Obliques

How to do it

1. Stand with your feet shoulder-width apart, your left arm extended up, your right arm extended down, and your palms facing forward.
2. Simultaneously move your right arm up while moving your left arm down and lightly rotating your core, mimicking a swimming motion. Keep your arms straight throughout the movement.
3. Continue alternating arms in a smooth, controlled motion for the desired repetitions.

Form tips

• Keep your core tight to maintain balance and stability.
• Focus on keeping your movements smooth and fluid, avoiding any jerky motions.
• Breathe steadily: exhale as you move your arms back and inhale as you return to the starting position.