Best Muscle Builder for the Back and Shoulders
Build your ability to rotate
Swimming isn’t just about pulling. For sure, you have to pull, but you also have to rotate effectively in order to pull efficiently.
Luckily, you can train this movement on land with this dryland exercise that uses either a cable column or two resistance bands. This rotational row pattern can help you learn how to drive the rotation and pull process in the water.
Rotational Row + Cable or Band
Stand in front of the cable column with the cables set close to the floor. (Or attach a resistance band a few inches off the floor on each side.) Plant your feet firmly to the floor about hip-width apart, with toes pointed straight ahead. Hinge forward at the hip with knees bent softly and knees stacked over the feet. Keep your spine straight and your head in alignment with the spine.
Grasp a cable handle or resistance band in each hand. Then, pull back smoothly on just the right handle, drawing your right elbow upward and back in a smooth motion while rotating the whole of the upper body toward the right side from the hip. Keep your spine straight as you rotate and avoid shrugging your shoulder up toward the ear.
Slowly return the handle to the start position while pulling the other handle back and up and rotating to that side. Think about opening your chest up each time your rotate to either side. As you get the hang of it, you can start to make this a smooth rotation side to side just like you do in freestyle.
Complete six repetitions on each side and take two minutes of rest. Complete two more sets for a total of three sets of six reps on each side.
