Prone Swimmers on Incline Bench
Dynamic swimming motion for back endurance
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Upper and lower back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie face down on incline bench
- Step 2: Lift upper body and legs
- Step 3: Alternate arm and leg swimming motion
- Step 4: Keep core engaged
- Step 5: Repeat
Equipment
- Incline bench optional
Coaching tips
Benefits
Dynamic swimming motion for back endurance
Common mistakes
Overarching neck
Make it harder
Faster tempo
Make it easier
Floor swimmers
Breathing
Steady rhythmic breathing
Build a workout with this exercise
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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.