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Lie face down on the floor with your arms extended straight overhead and legs fully extended.
Keep your forehead gently resting on the ground to maintain a neutral neck position.
Focus on keeping your movements smooth and controlled to maximize muscle engagement.
Avoid lifting your head or arching your back excessively; maintain a neutral spine throughout.
The Prone Swimmer is a bodyweight exercise that targets the muscles of the upper back, shoulders, and core. It mimics the swimming motion while lying face down, enhancing shoulder…
Complete a workout with this exercise to see progress