Indiana Swimming
Level 2

Shoulder Strengthening Exercises


External Rotation with Band


Grasp the middle of the band about shoulder width apart, with slight tension in the band. Keep your elbows by your side and forearms parallel to the ground. Pull the ends of the band outward. Hold and slowly return.

TIP: Don't extend your elbows to complete the motion. 3 sets of 10-15 reps.

Internal Rotation with Band


Start by standing and having a band or weight in hand. Make sure the elbow is at a 90 degree angle and close to your side while holding the band/weight. Move your hand towards your body and slowly go back to starting position. Repeat. 3 sets of 10-15 reps. 

Shoulder Taps

Doing a shoulder tap the right way requires you to engage several muscles simultaneously—your abs, back, chest, and arms. Here's a step-by-step guide to doing shoulder taps like a pro:

  1. Get into a tall plank position with your hands about shoulder width apart and your feet about shoulder width apart. 

  2. Now, with control, while keeping your hips and shoulders level and squared in front of you, lift one palm to the top of your opposite arm and pause for one second before returning to start.

  3. Repeat on the other side. That's one rep.

Form tips: Be mindful to keep your shoulder blades rolled down your back and not creeping up toward your ears. This will keep the work in your core. To help your hips stay level, imagine you're balancing a glass of water on your lower back and you don't want to spill it. The wider you place your feet, the easier this exercise becomes.  If you’re a beginner, use a wide foot position.  If you’re pretty strong, try keeping your feet closer together. 

Reps/sets for best results: Start with 3 sets of 10 reps on each side