Prone Swimmers Exercise: Benefits, Muscles Used & How To Do

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The prone swimmers exercise has become a staple in my shoulder routine due to its ability to work the joint through a comprehensive range of motion, promoting both strength and mobility.

This exercise has been invaluable for my shoulder rehab and continues to play a critical role in my prehab and general strengthening routines, supporting better movement and long-term joint health.

A torn labrum in my left shoulder from college significantly impacted my shoulder strength and stability, so over the years, I’ve worked extensively on regaining mobility, stability, and strength in this joint, incorporating exercises that both support and enhance the shoulder’s natural range of motion.

From my experience, prone swimmers are one of the most highly effective movements that target shoulder mobility, strengthen the upper back, and support improved posture.

Prone swimmers are ideal for promoting shoulder health and are particularly beneficial for anyone who spends extended time sitting, as they counteract the effects of rounded shoulders often caused by tight chest muscles and underactive upper back muscles.

Below, learn how to perform prone swimmers, the key muscles involved, and the unique benefits it can bring to your fitness routine.

What is the Prone Swimmer Exercise?

The prone swimmer exercise is a low-impact, bodyweight movement designed to improve shoulder mobility, strengthen the upper back, and enhance shoulder stability. Performed lying face-down (prone) on a mat, the exercise mimics the sweeping arm motion of a swimming stroke.

This movement pattern engages the muscles of the upper back and shoulders, helping to improve joint range of motion and address muscular imbalances that contribute to poor posture.

How to Do the Prone Swimmers Exercise

Set-Up: Lie face-down on a mat with your arms extended overhead and your forehead resting gently on the mat. Keep your legs straight and relaxed.
Movement: Start by raising your arms slightly off the ground, engaging your upper back and shoulders. Sweep your arms in a wide arc down toward your sides, rotating your palms up as they move past your body.
Return: Reverse the movement by sweeping your arms back overhead in the same wide arc, rotating your palms to face down as you complete the movement.
Focus: Maintain a controlled, slow movement throughout to maximize muscle engagement, focusing on keeping the shoulder blades down and back.
Repetitions: Aim for 2-3 sets of 8-12 reps, depending on your fitness level.

Tips for Mastering Prone Swimmers

Engage Your Core: Keeping your core engaged helps protect your lower back and maintain stability throughout the exercise.
Avoid Overarching the Lower Back: Focus on the shoulder and upper back movement to prevent strain in the lower back.
Control Your Breathing: Inhale as you lift and sweep your arms, and exhale as you return to the starting position.
Progress Gradually: Start with a limited range of motion if necessary and build up as your shoulder mobility improves.

What Muscles Do Prone Swimmers Work?

Prone swimmers target several essential muscles in the shoulder and upper back:

Rotator Cuff: This group of muscles stabilizes the shoulder joint, essential for injury prevention and joint health.
Lower Trapezius: Often underused, the lower trapezius helps pull the shoulder blades downward and back, aiding posture.
Rhomboids: These muscles connect the shoulder blades to the spine, supporting scapular stability and improved shoulder movement.
Rear Deltoids: The back of the shoulder plays a significant role in shoulder health, helping to balance out overdeveloped chest muscles.

Benefits of Prone Swimmers

Developing a strong, mobile, and stable shoulder joint is essential for athletic performance and daily functional movements.

By engaging the stabilizing muscles around the shoulder joint, prone swimmers help reduce the risk of injury and support consistent, controlled movement.

Here’s a closer look at the benefits of the prone swimmers exercise for shoulder health and why they’re worth incorporating into your workouts.

Improves Shoulder Mobility

Prone swimmers move the shoulder joint through a wide range of motion, enhancing flexibility and reducing stiffness. This dynamic movement keeps the shoulder joint well-lubricated and supports the long-term preservation of mobility.

Builds Upper Back Strength

This exercise activates the upper back muscles, particularly the rhomboids and lower trapezius, which support good posture and shoulder alignment. Strengthening these muscles helps balance out overactive chest muscles, reducing strain on the shoulders.

Posture Support

By strengthening underactive muscles, prone swimmers can counteract the effects of rounded shoulders and improve overall posture. Improved posture also reduces strain on the neck and upper back, preventing tension-related discomfort.

Promotes Shoulder Stability

Prone swimmers strengthen the stabilizing muscles around the shoulder, which can help prevent injuries and support shoulder health for high-performance activities. Increased stability also enhances control and precision in shoulder movements.

How to Add Prone Swimmers to Your Workout Routine

If you work at a desk or do a lot of driving, I suggest you make prone swimmers a regular part of your exercise routine.

You can do prone swimmers along with other resistance bands or bodyweight shoulder exercises at home or use them as part of a full-body workout at home or in the gym.

A great dumbbell exercise to pair with prone swimmers is the Around the World shoulder exercise, which also works your shoulder joint in a unique range of motion.

To maximize the benefits of prone swimmers, incorporate them into your workout routine 1-3 times per week.
Start with 2-3 sets of 10-15 reps, gradually increasing the number of repetitions as your strength and endurance improve.

By including this exercise in your regular fitness routine, you can enjoy a stronger, more flexible upper body and a more balanced posture.

Try prone swimmers and experience the benefits for yourself!

Related Reading: Best Shoulder Exercises for Climbing