Prone Swimmers – Arms Only

  • HOW: Begin this exercise laying on your stomach with your arms overhead in a “Y” position and thumbs facing up. From this position, bring your arms up off the floor by pulling with your shoulder blades. Once this position is stable, alternate your arms as you bring them up and down quickly in a controlled manner. 
  • FEEL: You should feel the muscle on the inside of your shoulder blade working as you perform this exercise.  
  • COMPENSATION: Avoid letting your back arch as you perform this exercise. Be sure the motion comes from the shoulders.

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