Build Broad Swimmer’s Shoulders with This Targeted Workout Plan
Broad, powerful shoulders—one of the defining features of elite swimmers—are the result of relentless training and intense focus. These athletes clock countless hours in the pool and gym, developing shoulders that drive their speed and endurance. But what if you don’t swim, or simply don’t have the time to train like one?
Have you ever wanted swimmer-like shoulders but felt unsure where to start? This article presents a workout plan designed by Endura to help you build those powerful, broad shoulders—all without spending hours in the water. Whether you’re looking to enhance your shoulder strength for aesthetics, athletic performance, or both, this plan delivers results. Plus, if you’re already a swimmer, these exercises will take your pool performance to the next level.
How Do Swimmers Get Broad Shoulders?
Swimmers develop their iconic shoulder structure through a combination of repetitive water resistance and targeted dryland training. Here’s why their training works so effectively:
- High Volume: Swimmers log thousands of strokes in the water daily, each stroke taxing the shoulders, chest, and back.
- Resistance Training: The water provides constant resistance, amplifying the effect of each stroke.
- Balanced Muscle Development: Different strokes—freestyle, backstroke, butterfly, and breaststroke—engage various parts of the shoulder girdle, ensuring comprehensive development.
- Dryland Strength Workouts: In addition to swimming, elite swimmers train on land with weights to build strength and power.
You don’t need to swim for hours to achieve this. The following workout plan mimics the best aspects of swimmer training, combining exercises to build strength, power, and endurance in your shoulders.
Shoulder Exercises for Broad, Strong Shoulders
These exercises target all major shoulder muscles while improving stability, mobility, and power. Incorporate them into your routine for a complete shoulder workout:
- Standing Overhead Press (Dumbbells): Builds overall shoulder strength and stability.
- Barbell Push Press: Focuses on explosive power.
- Standing Kettlebell Windmills: Enhances shoulder mobility and rotational strength.
- Dumbbell Lateral Raises: Isolates the deltoids for width and definition.
- Bent-Over Laterals: Strengthens the rear deltoids, improving posture and shoulder stability.
Workout Plan for Swimmer-Like Shoulders
I created this workout with Endura, an AI personal trainer and workout generator, to provide you with personalized workouts and coaching that will help you achieve your fitness goals.
Required Equipment
You’ll need:
- Dumbbells
- Barbells
- Kettlebells
- Resistance bands
Warm-Up
Start with 10-15 minutes of dynamic stretches and mobility drills to prepare your shoulders and reduce injury risk. Endura can customize your warm-up routine based on your fitness level and shoulder mobility, ensuring you’re prepared for every workout without risking injury. Include:
- Lightweight windmills (6 reps per side for 2-3 sets)
- Resistance band pull-aparts (15 reps for 2-3 sets)
Workout 1: Strength-Focused
Focus on building foundational strength in your shoulders and surrounding muscles. Using Endura, you can adjust the intensity of these foundational strength exercises to match your current fitness level and gradually progress as you get stronger.
| Exercise | Sets | Reps | Rest Between Sets |
|---|---|---|---|
| Standing Overhead Dumbbell Press | 5 | 5 | 2 minutes |
| Dumbbell Split Squats | 3 | 5 | 2 minutes |
| Copenhagen Plank with Leg Lifts | 3 | 5 | 2 minutes |
| Incline Dumbbell Bench Press | 3 | 5 | 2 minutes |
| Alternating Bent Over Rows | 3 | 5 | 2 minutes |
| Farmer’s Walk (Dumbbells) | 3 | 15-20 | 3 minutes |
Workout 2: Power and Strength-Endurance
This session emphasizes explosive power and muscular endurance. Endura’s AI can help you vary the sets and reps for these power-focused exercises, keeping your training challenging and helping you develop both explosive power and endurance in your shoulders.
| Exercise | Sets | Reps | Rest Between Sets |
|---|---|---|---|
| Barbell Push Press | 10 | 2 | 90 seconds |
| Dumbbell Goblet Split Squats | 2 | 15 | 90 seconds |
| One-Handed Kettlebell Swings | 2 | 15 | 90 seconds |
| Push-Ups | 2 | 15 | 90 seconds |
| Seated Cable Rows | 2 | 15 | 90 seconds |
| Push-Up Planks with Shoulder Taps | 2 | 15 | 90 seconds |
Workout 3: Build Muscle and Strength
This session is about building muscle and strength, with a focus on shoulder-specific, bodybuilding-style exercises. Endura offers the ability to personalize these bodybuilding-style shoulder workouts, adjusting each exercise to your strengths and weaknesses to maximize muscle growth. The primary exercise is Standing Kettlebell Windmills, where you hold a weight overhead, which really targets your shoulder muscles for stability and strength. Additionally, we’ve included two isolation exercises—Dumbbell Lateral Raises and Bent Over Dumbbell Laterals—which specifically target different parts of the deltoids to maximize growth and definition. The Waiter’s Walk is a variation of the Farmer’s Walk that challenges your shoulder stability by having you hold a weight overhead as you walk, further enhancing shoulder strength and endurance.
| Exercise | Sets | Reps | Rest Between Sets |
|---|---|---|---|
| Standing Kettlebell Windmills | 3 | 8/side | 1-2 minutes |
| Dumbbell Lateral Lunges | 3 | 8/side | 1-2 minutes |
| Bench Press | 3 | 8 | 1-2 minutes |
| Dumbbell Lateral Raises | 3 | 8 | 1-2 minutes |
| Bent Over Dumbbell Laterals | 3 | 8 | 1-2 minutes |
| Waiter’s Walk (Dumbbell Overhead) | 3 | 8/side | 1-2 minutes |
Workout Details
Frequency
For best results, perform these workouts 3-6 times weekly, depending on your fitness level and goals. Not sure how often to train? Endura can recommend an optimal training frequency based on your experience level, recovery capacity, and goals, ensuring you get the most out of every workout. For beginners, aim for three days a week: Monday – Workout 1, Wednesday – Workout 2, and Friday – Workout 3. Advanced lifters can train up to six days weekly: Monday/Thursday – Workout 1, Tuesday/Friday – Workout 2, and Wednesday/Saturday – Workout 3.
How To Scale This Workout
Progression is key. When you can complete every set for the prescribed number of reps with good technique, increase the weight you use to continue challenging your muscles and ensure continual improvement. To help you progress safely and effectively, Endura tracks your performance and suggests when it’s time to increase weight or change exercises, taking you to the next level.
Recovery Tips
- Active Rest Days: Engage in light activities like walking or yoga.
- Sleep: Aim for 7+ hours nightly to support recovery.
- Nutrition: Prioritize protein-rich meals to aid muscle repair.
Build Broad and Strong Shoulders Faster With Endura
Endura allows you to personalize your workout for even better results. By tailoring each exercise, set, and rep to your specific needs and goals, you can maximize your progress. Whether you’re aiming to build strength, boost endurance, or enhance mobility, Endura provides a customized approach that helps you reach your shoulder-building goals more efficiently. With real-time coaching, unlimited sessions, and progressive adjustments, Endura keeps you on track and ensures that every workout is optimized for you. Endura takes the guesswork out of your training by providing customized workout plans tailored to your needs. With real-time coaching, unlimited sessions, and progressive adjustments, Endura helps you stay consistent and motivated.
Achieve Broad, Strong Swimmer’s Shoulders with Endura
Ready to build swimmer-like shoulders? Try Endura today for a personalized workout plan that adapts to your fitness journey and delivers real results.
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