Standing Swimmer
Expert Advice
Keep your movements controlled and deliberate, focusing on the full range of motion to engage the shoulders, chest, and upper back effectively.
How-to-do Steps
- Stand with your feet shoulder-width apart and arms extended in front of you at shoulder height.
- Simulate a swimming motion by alternately moving each arm in a circular pattern, as if doing the freestyle stroke.
- Engage your core and maintain a steady rhythm, ensuring your arms move in a controlled and fluid motion.
- Continue for the desired duration or number of repetitions.
Track Standing Swimmer in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Standing Swimmer primarily targets the Shoulders, Abs, Chest, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Abs25%
Chest25%
Traps25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Standing Swimmer work?
Standing Swimmer primarily targets the Shoulders, Abs, Chest, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Standing Swimmer?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing Swimmer suitable for beginners?
Standing Swimmer is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
