Swimming

Lie face down on a bench, holding some small dumbbells in your hands.

START

MIDDLE

FINISH

Make sure that you can move your arms in a smooth motion from your front to your rear.

You may need to bend at your elbows, in order to avoid hitting the floor with the weights, or alternatively increase the height of the bench with a secure step box each end.

Extend your arms forward and back in a smooth motion, avoiding lifting the weights higher than the bench.

If you suffer from back problems avoid this exercise.