SUBMERGED LATERAL ARM SWEEPS
Strengthen shoulders and upper back with side-to-side arm sweeps kept under the water for safe resistance.
How to Perform
- Stand in midriff- to chest-deep water with feet hip-width apart, arms relaxed at the sides and fully submerged.
- Engage the core and bring both arms out to the sides under the water with a slight bend in the elbows and palms facing forward.
- Sweep the arms together in front of the body as if clapping under the water, feeling resistance through the chest and arms.
- Reverse the sweep to open the arms back out to the sides, focusing on squeezing the shoulder blades gently together.
- Continue sweeping in and out for 12 to 20 controlled repetitions, maintaining steady breathing and posture.
Key Execution Cues
Remember: Move the water with the whole forearm, keep shoulders
down away from the ears, and avoid snapping to the end range.
Safety & Precautions
Important: Limit range for painful arc in the shoulder; avoid
end-range abduction in unstable shoulders.
Additional Safety Notes: Stop if shoulder pain worsens, maintain small comfortable ranges, and avoid bouncing or jerky pulls.
Exercise Modifications
Make it Harder (Progressions)
Increase speed slightly, add webbed gloves, or hold a narrow isometric pause when the arms are together.
Make it Easier (Regressions)
Shorten the sweep distance, perform one arm at a time, or support the back lightly against the wall.