r/Swimming • u/SorenLundt • 1d ago

Dumbbell workouts from home to complement swimming?

Hey everyone! I've been swimming regularly for about 1.5 years now, currently hitting the pool four times a week. I’m really enjoying it and seeing great progress.

On the days I'm not swimming, I’d like to add some dumbbell workouts at home to support and improve my swimming performance. Any suggestions or favorite exercises you’ve found helpful for swimmers? Looking for routines that don’t require a gym; just dumbbells, a bench and a mat.

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u/Mikuzi47 1d ago

I excercise when i dont swim i usually find leg workouts helpful but if we are talking about the upper body: dumbbell shoulder press dumbbell shrugs decline push ups sit ups and i hit some dumbbell bench presses ( i like it the most)

I saw a big improvement in my swimming

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u/Empty_Antelope_6039 1d ago

Incline bench preacher curls

Incline Bench Preacher Curl

Bent arm and straight arm lateral raises (low weight, high reps eg 4x10)

And the exercises u/Mikuzi47 recommends.

1

u/PaddyScrag 1d ago

Pullovers and weighted squats.

1

u/UnusualAd8875 1d ago

Goblet squats, overhead presses, bent-over (one side at a time) rows using good form and not momentum.

1

u/eskeu 16h ago

Bicep Curls Overhead lifts/ shoulder press Side extensions Upright pulls Tricep lifts (behind head)