Mobility

Bent Over Swimmer

Bent Over Swimmer is perfect for toning shoulders and upper back. The swim-like motion enhances shoulder flexibility and posture, and is beneficial for individuals spending extensive time at desks or computers.
View all exercises
Bent Over Swimmer instructions
Step-by-step instructions
1
Start by standing upright, your feet shoulder-width apart and a dumbbell in each hand.
2
Bend slightly at the knees, then forward at the hips until your torso is nearly parallel with the floor.
3
Let your arms hang down perpendicular to the floor, the dumbbells reaching towards your feet.
4
Raise the dumbbells out to your sides as far as you can, focusing on squeezing your shoulder blades together.
5
Lower the dumbbells back down in a controlled motion and repeat for the recommended number of reps.
Start by standing upright, your feet shoulder-width apart and a dumbbell in each hand.
Bend slightly at the knees, then forward at the hips until your torso is nearly parallel with the floor.
Let your arms hang down perpendicular to the floor, the dumbbells reaching towards your feet.
Raise the dumbbells out to your sides as far as you can, focusing on squeezing your shoulder blades together.
Lower the dumbbells back down in a controlled motion and repeat for the recommended number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Med Ball Back Extension with trainwell
Med Ball Back Extension
Strengthen your lower back and spine with the Med Ball Back Extension exercise. Lying on a stability ball, make a 'superman' pose while holding a medicine ball. It boosts flexibility, posture, core stability and helps alleviate back pain.
Try it out
Strength
Yoga Ball Kettlebell Hip Thrust with trainwell
Yoga Ball Kettlebell Hip Thrust
The Yoga Ball Kettlebell Hip Thrust strengthens glutes and hamstrings. This exercise increases muscular strength and stability, improving hip power for better running and jumping.
Try it out
Strength
Dumbbell Reverse Half Lunge with trainwell
Dumbbell Reverse Half Lunge
The Dumbbell Reverse Half Lunge targets leg muscles, especially quads and glutes. This strength-training exercise involves stepping back and bending knees to strengthen and tone the lower body while improving balance, coordination, and stability.
Try it out
Start your fitness journey today
Enjoying exercises like Bent Over Swimmer, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer