Swing Back
Expert Advice
Keep your movements fluid and controlled, and ensure you engage your lats and shoulders to drive the motion.
How-to-do Steps
- Stand with your feet shoulder-width apart and knees slightly bent.
- Lean forward slightly, keeping your back straight.
- Extend your arms in front of you at shoulder height.
- Swing your arms back as far as comfortable, squeezing your shoulder blades together.
- Return to the starting position and repeat the motion in a controlled manner.
Track Swing Back 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
Swing Back primarily targets the Lats, Glutes, Shoulders, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats20%
Glutes20%
Shoulders20%
Traps20%
Secondary
Biceps10%
Forearms5%
Hamstrings5%
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 Swing Back work?
Swing Back primarily targets the Lats, Glutes, Shoulders, Traps. Secondary muscles involved include Biceps, Forearms, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Swing Back?
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 Swing Back suitable for beginners?
Swing Back 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.
