Prone Swimmers Exercise: Demonstration Video & How to Guide

The prone swimmers exercise is a highly effective movement designed to enhance shoulder mobility, strengthen the upper back, and improve posture.

Prone swimmers are one of the best exercises for shoulder health and they are particularly beneficial for individuals who spend long hours sitting or those experiencing rounded shoulders due to overdeveloped chest muscles and underdeveloped upper back muscles.

Let’s explore how to perform this exercise, the muscles it targets, and why it’s an essential addition to your fitness routine:

How to Do the Prone Swimmers Exercise

1. Starting Position: Lie face down on a mat with your arms extended straight above your head, palms facing down. Keep your legs together and your forehead resting on the mat.
2. Movement: Simultaneously lift your arms, chest, and legs slightly off the ground. Begin to move your arms in a wide arc, mimicking a swimming motion, bringing them down to your sides.
3. Return: Reverse the motion, bringing your arms back to the starting position above your head.
4. Breathing: Inhale as you lift and move your arms, and exhale as you return to the starting position.
5. Repetitions: Aim for 2-3 sets of 10-15 reps.

Tips for Proper Form

• Keep your movements controlled and smooth. (Try for to make each rep last 5-6 seconds)
• Avoid excessive arching of the lower back.
• Focus on engaging the upper back and shoulder muscles throughout the exercise.

What Muscles Do Prone Swimmers Work?

Prone swimmers are a versatile and effective exercise for anyone looking to improve shoulder mobility, enhance upper back strength, and achieve better posture.

The prone swimmers exercise primarily targets the upper back and shoulder muscles, including the trapezius, rhomboids, and deltoids.

Additionally, the exercise engages the rotator cuff muscles, which are crucial for shoulder stability and mobility.

The core muscles also play a supporting role in maintaining proper form.

Benefits of Prone Swimmers

1. Improves Shoulder Mobility: The sweeping motion of the arms helps to increase the range of motion in the shoulders, making them more flexible and less prone to injury.
2. Enhances Upper Back Strength: By targeting the upper back muscles, prone swimmers help to build strength and endurance, which is essential for maintaining good posture and reducing back pain.
3. Corrects Rounded Shoulders: Strengthening the upper back and shoulder muscles can help to pull the shoulders back into proper alignment, counteracting the effects of poor posture.
4. Supports Better Posture: Regularly performing prone swimmers can lead to a more upright and balanced posture, reducing strain on the spine and neck.

How to Incorporate Prone Swimmers into Your 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 band or bodyweight shoulder exercises at home, or you can use them as part of a full-body workout at home or in the gym.

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!