Movement Library
Swimmer
- Pattern
- Pull
- Trains
- Muscular strength
- Difficulty
- Easy
- Measured in
- Repetitions
How to perform
- 1Lying face down, flutter opposite arm and leg lifts in a steady rhythm.
- 2Keep your neck long — eyes on the floor, not ahead.
Equipment
- No equipment
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
Band Row
Easy
Anchor the band, sit tall, and pull the handles to your ribs.
Doorway Row
Easy
Grip the doorframe, lean back with straight arms, then pull your chest to the frame.
Prone Y-Raise
Easy
Face down, raise your arms overhead in a Y with thumbs up.
Superman Pull
Easy
Hold the superman lift and pull your elbows down toward your hips.
Band Biceps Curl
Beginner
Stand on the band and curl the handles up to your shoulders.
Band Face Pull
Moderate
Pull the band toward your face with your elbows high and wide.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.