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Core Bodyweight Beginner Video

How to do the Swimmer (Arm Circles with Chest Lift)

Primary: Lower Back.

Back strength and spinal extension.

Demo video: Swimmer (Arm Circles with Chest Lift) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lift chest off floor.

  2. 2

    Perform circles with arms.

  3. 3

    Keep neck neutral.

Coaching cues

  • Maintain proper form

Sets, reps and where it fits

Muscle

3–4 × 12–16

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–16

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Swimmer (Arm Circles with Chest Lift) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Bird DogBodyweight · beginner SupermanBodyweight · beginner Rack PullsBarbell · intermediate Bicycle CrunchBodyweight · beginner CrunchBodyweight · beginner Dead BugBodyweight · beginner

Frequently asked questions

What muscles does the Swimmer (Arm Circles with Chest Lift) work?

Primary: Lower Back.

How many sets and reps of Swimmer (Arm Circles with Chest Lift) should I do?

For muscle: 3–4 sets of 12–16 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Swimmer (Arm Circles with Chest Lift)?

Same movement pattern, different equipment: Bird Dog, Superman, Rack Pulls, Bicycle Crunch, Crunch, Dead Bug.

Is the Swimmer (Arm Circles with Chest Lift) good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.