Demo & instructions
Prone Swimmer
Also known as: Swimmer Arm Circle, Prone Shoulder Sweep, Floor Swimmer
Instructions
Lying face down, the arms sweep from the sides, out and overhead, then back down in a wide circle with the hands hovering above the floor. It moves the shoulders through their full arc while the muscles behind them work.
- Movement
- Mobility
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–12 reps
Setup
- 1Lie face down with the forehead resting on a folded towel and the arms by your sides, palms down.
- 2Lift both hands a few centimetres off the floor.
Execution
- 1Sweep the arms out to the sides and overhead in a wide arc, keeping the hands off the floor.
- 2Bring the hands together overhead, then reverse the arc back to the hips.
- 3Move slowly and keep the shoulder blades pulled down throughout.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
