Muscles Involved
Primary:Anterior deltoid
Secondary:Middle deltoid, trapezius, pectoralis major (clavicular head)
Swimming Focus
The anterior deltoid, the primary muscle engaged throughout this exercise, is a key player in the recovery process of butterfly, breaststroke, and especially backstroke. During butterfly it is active during the second half of the recovery, and during breaststroke it contributes by guiding the movements of the arm and hand from underneath the swimmer’s chest to a fully extended and elongated position, maximizing the efficiency of the stroke. The entire recovery phase of backstroke, from water exit until reentry, also relies on recruitment of the anterior deltoid. As the speed of the stroke increases and the need for rapid recovery increases, so does the demand placed on the muscle.
You can use this exercise to build on the scapular setting motion previously described. To do this exercise, stand with a tall, upright posture and focus on pinching your shoulder blade backward and downward. While holding it in this set position, perform the exercise. Have a partner monitor your movements from behind to make sure that you do not start to shrug your shoulders.
VARIATION Forward 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.
Lateral Dumbbell Deltoid Raise
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
