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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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