Strength

Dumbbell Bent Over Swimmer

The Dumbbell Bent Over Swimmer primarily targets back, shoulders, and arms. It builds muscle strength, improves posture and flexibility, mimicking a swimmer's stroke to effectively work the upper body. Ideal for boosting upper body strength and endurance.
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Dumbbell Bent Over Swimmer instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2
Bend your knees slightly and lean forward from the waist. Your chest should be parallel to the floor with the weights hanging straight down.
3
Raise the dumbbells to the sides until they are level with your shoulders.
4
Reverse the movement by lowering the weights back down in a controlled fashion and repeating.
5
Keep your back straight and avoid using your body to lift the weights. Control should come from your shoulders and arms.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend your knees slightly and lean forward from the waist. Your chest should be parallel to the floor with the weights hanging straight down.
Raise the dumbbells to the sides until they are level with your shoulders.
Reverse the movement by lowering the weights back down in a controlled fashion and repeating.
Keep your back straight and avoid using your body to lift the weights. Control should come from your shoulders and arms.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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