---
title: "Standing Swimmer"
description: "Stand with your feet shoulder-width apart, your left arm extended up, your right arm extended down, and your palms facing forward."
locale: en
slug: standing-swimmer
url: "https://hi.fitness/exercises/standing-swimmer"
primaryMuscle: "Front delts"
secondaryMuscles: ["Core","Lats"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/8f1e975d-standing-swimmer.mp4"
updatedAt: 2026-09-13T18:55:02+00:00
---
# Standing Swimmer

Stand with your feet shoulder-width apart, your left arm extended up, your right arm extended down, and your palms facing forward.

## How to do it

1. Stand with your feet shoulder-width apart, your left arm extended up, your right arm extended down, and your palms facing forward.
2. Simultaneously move your right arm up while moving your left arm down and lightly rotating your core, mimicking a swimming motion. Keep your arms straight throughout the movement.
3. Continue alternating arms in a smooth, controlled motion for the desired repetitions.

## Form tips

- Keep your core tight to maintain balance and stability.
- Focus on keeping your movements smooth and fluid, avoiding any jerky motions.
- Breathe steadily: exhale as you move your arms back and inhale as you return to the starting position.

## Similar exercises

- [Band Single Arm Overhead Press](https://hi.fitness/exercises/band-single-arm-overhead-press) - Front delts · Resistance band
- [Suspension Trainer with Grips Front Raise](https://hi.fitness/exercises/suspension-trainer-with-grips-front-raise) - Front delts · Suspension trainer
- [Cable Front Raises Straight Bar](https://hi.fitness/exercises/cable-front-raises-straight-bar) - Front delts · Cable
- [Plate Front Raise](https://hi.fitness/exercises/plate-front-raise) - Front delts · Weight plate
- [Handstand Push on Chair](https://hi.fitness/exercises/handstand-push-on-chair) - Front delts · Other
- [Cable Y Raise](https://hi.fitness/exercises/cable-y-raise) - Front delts · Cable
- [Cable One Arm Front Raise](https://hi.fitness/exercises/cable-one-arm-front-raise) - Front delts · Cable
- [Band Front Raise](https://hi.fitness/exercises/band-front-raise) - Front delts · Resistance band