Q: How often should I do prone swimmers?

For most people, performing this exercise 1–3 times per week is ideal. Start with 2–3 sets of 10–15 reps and focus on perfect form. As your mobility and strength improve, you can increase volume or add light resistance to make the movement more challenging.

Q: What other exercises pair well with prone swimmers?

This exercise complements movements like Around the Worlds , YTWs , band pull-aparts , scapular push-ups , and face pulls . Together, they form a complete routine to improve posture, strengthen the upper back, and build resilient shoulders.

Question 1

What is the prone swimmers exercise good for?x

Accepted Answer

The prone swimmers exercise is excellent for improving shoulder mobility, strengthening the upper back, and correcting poor posture. It targets key stabilizer muscles that are often underutilized, making it a valuable addition to both injury prevention and performance training routines.

Question 2

Is the prone swimmers exercise safe for shoulder injuries?

Accepted Answer

Yes—when performed with control and proper form, prone swimmers are a safe and effective movement for individuals recovering from shoulder injuries. However, if you're currently in pain or recently had surgery, consult with a physical therapist or medical professional before adding it to your routine.

Question 3

How often should I do prone swimmers?

Accepted Answer

For most people, performing this exercise 1–3 times per week is ideal. Start with 2–3 sets of 10–15 reps and focus on perfect form. As your mobility and strength improve, you can increase volume or add light resistance to make the movement more challenging.

Question 4

What other exercises pair well with prone swimmers?

Accepted Answer

This exercise complements movements like Around the Worlds, YTWs, band pull-aparts, scapular push-ups, and face pulls. Together, they form a complete routine to improve posture, strengthen the upper back, and build resilient shoulders.

Question 5

Can prone swimmers help with rounded shoulders?

Accepted Answer

Yes, this exercise directly targets the postural muscles that combat forward-rounded shoulders, including the rhomboids, lower traps, and rear deltoids. By activating these underused muscles, the movement helps restore muscular balance and encourages an upright, neutral shoulder position.

Question 6

Are prone swimmers good for office workers or people who sit all day?

Accepted Answer

Absolutely. This exercise helps counteract the effects of prolonged sitting by promoting thoracic extension and reactivating scapular stabilizers. Including them in a daily routine can significantly reduce neck tension, shoulder stiffness, and postural fatigue from desk work.

Question 7

What makes prone swimmers different from other shoulder mobility exercises?

Accepted Answer

Unlike isolated rotator cuff or static stretching drills, prone swimmers incorporate dynamic movement through a full range of motion. This not only improves flexibility but also builds neuromuscular coordination and strength in the shoulder complex, making it a more comprehensive shoulder health exercise.

Question 8

Can prone swimmers be part of a warm-up before weightlifting?

Accepted Answer

Yes, this is an excellent warm-up exercise before upper-body workouts, especially those involving overhead movements. They activate key stabilizer muscles and increase shoulder mobility, reducing injury risk during compound lifts like overhead presses or snatches.

Question 9

Is the prone swimmers exercise effective for swimmers and overhead athletes?

Accepted Answer

Definitely. This exercise reinforces scapular control, shoulder joint stability, and mobility, which are all crucial for overhead athletes such as swimmers, pitchers, volleyball players, and tennis players. It serves both as a preventative and performance-enhancing tool.

Warm Up Exercises

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

Terminal Knee Extensions (TKE Exercise): Benefits, How to Do

Monster Walk Exercise: Benefits, Muscles Worked, How to Do

Inchworm Exercise Benefits: Is the Inchworm a Good Exercise?

Mini-Band Hip Flexor March Exercise: Benefits & How to Do