Execution
1. Stand and hold a dumbbell in each hand with your arms hanging at your sides and your palms facing your thighs.
2. With a slight bend in your elbows, raise the dumbbells to the side until they are level with your shoulders.
3. Slowly lower the dumbbells.
Muscles Involved
Primary:Middle deltoid
Secondary:Anterior deltoid, posterior deltoid, supraspinatus, trapezius
Swimming Focus
The primary focus of this exercise is the middle deltoid, one of the key muscles involved in the recovery phase of freestyle and butterfly. Unlike freestyle, butterfly lacks a body roll to aid in arm recovery, leading to heavy reliance on the deltoid muscle group, particularly the middle deltoid, to reposition the arm. As with the forward dumbbell deltoid raise, you should emphasize a tall, upright posture when performing this exercise. Like the forward dumbbell deltoid raise, this exercise is a good fundamental starting point for you to practice setting your scapula when performing upper-extremity exercises.
SAFETY TIP
To avoid overstressing the rotator cuff muscles, which are stabilizing the shoulder joint during the exercise, do not raise the dumbbells above shoulder height.
VARIATIONS
Lateral Deltoid Raise With Tubing
Tubing targets the same muscles, but because of the ease of varying the resistance by simply stretching or slackening the exercise tubing, this variation may be better than the dumbbell variation for an on-deck dryland program.
Overhead C
As mentioned previously, raising the arms above the level of the shoulders while the palms are facing down can be detrimental. The addition of the C at the end range changes the position of the shoulders in a way that allows movement of the arms above shoulder height while alleviating the concern of causing excessive stress to the rotator cuff. To complete the C movement, envision each hand as the hand of a clock. Starting in the 6 o’clock position with your palms facing down, rotate both upward in a clockwise manner to the 12 o’clock position.
T Exercise
Execution
1. With a dumbbell in each hand, raise your hands forward until the dumbbells are level with your shoulders.
2. Return to the starting position and then raise the dumbbells laterally, again until they are level with your shoulders.
3. Return to the starting position and then lift the dumbbells back behind your torso at approximately 45 degrees.
4. Start again with the forward raise.
Muscles Involved
Primary:Anterior deltoid, middle deltoid, posterior deltoid
Secondary:Supraspinatus, trapezius
Swimming Focus
This exercise targets all three portions of the deltoid (anterior, middle, and posterior), making it an excellent all-around exercise for strengthening the shoulders. As a result, it strengthens the recovery phase of all four strokes. For the younger swimmer first entering the sport, this is a good exercise for the initial development of shoulder strength, which will be important as the swimmer progresses and increases yardage gradually. For the older swimmer, because of the multiple movements targeted, this exercise is better suited for building endurance at the beginning of the season or when recovering from an injury.
Dumbbell Shoulder Press
Execution
1. Sitting up straight, hold the dumbbells at shoulder level with your elbows in and your palms facing your body.
2. Press the dumbbells upward until your elbows are almost locked.
3. Slowly lower to the starting position.
Muscles Involved
Primary:Anterior deltoid, middle deltoid
Secondary:Pectoralis major, posterior deltoid, trapezius, supraspinatus, triceps brachii
Swimming Focus
To maximize the distanced gained during each stroke, you need to be able to enter the water with your arm or arms extended and your body in an elongated position. This exercise helps develop overhead strength and confidence in extending your reach when entering the water.
The exercise described here is a modified version of the military press motion performed in traditional weight lifting. The traditional version is usually performed with the dumbbells held in the “stick ’em up” position, with the palms rotated outward. Swimmer should avoid this position because it can place undue stress on the shoulders and could be detrimental when combined with the stress already present from the yardage load in the water.
SAFETY TIP
Because of the overhead nature of the exercise, young swimmers who may not have the strength and coordination to control the movement should not perform it. If you are currently experiencing shoulder pain or have a recent history of it, you should follow the 90/90 rule when performing this and other upper-extremity exercises. The 90/90 rule states that you should avoid dropping your shoulder below 90 degrees of abduction or flexion and avoid flexing your elbow more than 90 degrees.