McLeod - Swimming Anatomy - 2010

Execution

1 . With a dumbbell in each hand, raise your hands forward until the dumbbells are level with your shoulders.

2.Return to the starting position and then raise the dumbbells laterally, again until they are level with your shoulders.

3.Return to the starting position and then lift the dumbbells back behind your torso at approximately 45 degrees.

4.Start again with the forward raise.

Muscles Involved

Primary:Anterior deltoid, middle deltoid, posterior deltoid Secondary:Supraspinatus, trapezius

Swimming Focus

This exercise targets all three portions of the deltoid (anterior, middle, and posterior), making it an excellent all-around exercise for strengthening the shoulders. As a result, it strengthens the recovery phase of all four strokes. For the younger swimmer first entering the sport, this is a good exercise for the initial development of shoulder strength, which will be important as the swimmer progresses and increases yardage gradually. For the older swimmer, because of the multiple movements targeted, this exercise is better suited for building endurance at the beginning of the season or when recovering from an injury.

Execution

1 . Sitting up straight, hold the dumbbells at shoulder level with your elbows in and your palms facing your body.

2.Press the dumbbells upward until your elbows are almost locked.

3.Slowly lower to the starting position.