Exercise guide
Standing Swimmer
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Standing Swimmer is a dynamic mobility and stability exercise that targets the upper back and shoulders while engaging the core through controlled rotation. It is highly effective for improving scapular health, posture, and the functional strength of the rotator cuff and serratus anterior.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Engage your core and maintain a neutral spine with your gaze fixed forward.
- Extend both arms straight out in front of you at shoulder height, palms facing down.
How to do it
- Reach one arm forward while pulling the opposite elbow back in a rowing motion, rotating your torso slightly toward the pulling side.
- Exhale as you pull the arm back, focusing on driving the elbow behind the body and squeezing the shoulder blade toward the spine.
- Inhale as you reach the back arm forward to return to the starting position, alternating sides in a fluid, rhythmic motion.
- Maintain a controlled tempo, focusing on the 'catch and pull' sensation as if moving through water.
Form checklist
- Keep your hips facing forward; the rotation should come from the mid-back (thoracic spine).
- Avoid shrugging your shoulders toward your ears to keep the traps relaxed.
- Keep your core tight to prevent excessive arching of the lower back during the reach.
- Ensure your arms stay at or near shoulder height throughout the entire movement.
Pro tips
- Imagine you are pulling against heavy water to increase the mind-muscle connection in your lats and serratus anterior.
- Focus on the maximum 'reach' at the top of the movement to fully engage the serratus anterior and stretch the lats.
Make it harder
- Perform the movement while holding light dumbbells or wearing wrist weights to increase resistance.
- Slow the tempo to a 4-second reach phase to maximize time under tension and stability requirements.
Frequently asked
- What muscles does the standing swimmer work?
- The standing swimmer primarily targets the pectorals, serratus anterior, and trapezius, and also works the abs and glutes as secondary muscles.
- What equipment do you need for the standing swimmer?
- The standing swimmer requires no equipment — just your body weight.
- Is the standing swimmer good for beginners?
- Yes. The standing swimmer is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
- Battling Ropes High WavesIntermediate · lats, pectorals, and trapezius
- Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
- Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius