Side Arm Swim
Mimic a freestyle swim, standing! Great for shoulder mobility and warm-up. Do it anywhere, anytime!
The Side Arm Swim mainly works the chest and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Side Arm Swim Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Boxer Muscle (serratus anterior); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Side Arm Swim Variations and Alternatives
How to do the Side Arm Swim
Stand up straight with your feet shoulder-width apart.
Extend your arms out to your sides at shoulder height, palms facing down.
In one smooth motion, sweep your arms forward, crossing them in front of your body. Your right arm should be over your left arm.
Open your arms back out to the sides, returning to the starting position.
Perform the same sweeping motion, but this time crossing your left arm over your right arm.
Continue alternating the cross-over for the desired number of repetitions, aiming for a continuous, controlled motion.
Keep your core engaged throughout the movement to maintain stability and focus on using your shoulder muscles to move your arms.
Breathe normally, and try to maintain a good postural alignment during the exercise.
Remember, the images provided do not show the dynamic movement of the "Side Swim Arms" exercise, but they indicate the muscle groups involved and the starting stance with arms extended to each side. The movement would be a cross and uncross motion with the arms in front of you, simulating a swimming motion but performed while standing.
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Side Arm Swim FAQs
What muscles does the Side Arm Swim work?
The Side Arm Swim mainly works the chest and traps, with help from the back. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Side Arm Swim?
None. The Side Arm Swim is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Arm Swim go on?
It belongs on push day in a push/pull/legs routine.
What are some Side Arm Swim variations and alternatives?
Similar exercises include the Arm Side-Step Swing, Cheerleader Clap Backhand Swing, Criss-Cross Arm Lift and Front Scoop.
Training calculators
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