Arms Only Swimmers on the Bench
Isolates the upper back and rear delts with a swimming motion while supported on a bench.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: upper back & rear delts. Secondary: shoulders |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Lie face down on a bench with arms extended.
- Perform a swimming or alternating arm-pulling motion.
- Squeeze the shoulder blades and rear delts.
- Keep the neck neutral.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Isolates the upper back and rear delts with a swimming motion while supported on a bench.
Common mistakes
Avoid shrugging or using momentum.
Make it harder
Add light dumbbells or slow the tempo.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you pull, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.