Exercise library / Back
Prone swimmers
Back · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Lower back.
Secondary: Rear delts, Glutes.
What it is called elsewhere
- Norsk Svømmer
- Svenska Simmaren
- Dansk Swimmers
- Deutsch Schwimmer
- Español Nadadores boca abajo
- Italiano Swimming
- Português Nadador deitado
- Русский Пловец лёжа на животе
- Français Nageur au sol
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