How to get a strong back with single cable swim strokes

Learn how to do single cable swim strokes. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Don’t be fooled by its simplicity—the single cable swim stroke isolates the major muscles in your upper back for a challenging workout that mimics the downward movement of a standard freestyle swim stroke.

Muscles Worked
Back (lats and traps)

Starting Position
Attach a single cable at the highest setting on a cable machine. Take the handle in one hand and stand facing the machine from about four feet away with your knees slightly bent. Keeping your back flat, bend over at the hips and sit your butt back slightly until your upper body is at a 45-degree angle to the floor. Extend the arm holding the cable diagonally in front of you so that it is in a straight line from your shoulder to the cable’s point of attachment. Hold the handle with your palm facing down toward the floor.

Exercise
1. From the starting position, pull the cable down and behind you in a “swim stroke” motion. Keep your arm in a straight line—do not swing it wide and do not bend your elbow. Keep your wrist straight and hand in the same orientation throughout the movement.
2. At the maximum point of extension, your arm will be slightly behind you, with your palm now facing upward. From this position, reverse direction and return through the same arc to return to the starting position. Keep the movement controlled throughout.
3. After you have done 12 strokes on one arm, switch to the other arm for another 12 strokes.