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Visual demonstration of the Standing Swimmer exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders Trapezius
Secondary muscles
Abs Obliques
Equipment
Bodyweight
Exercise guide

Standing Swimmer

3 steps Updated 29/08/2026

Standing Swimmer is a bodyweight exercise targeting Shoulders (Deltoids), Upper Back (Trapezius, Rhomboids).

Step by step

How to perform 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.
Continue from here
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Last updated: 29/08/2026

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Standing Swimmer

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