Dumbbell Exercises for Swimmers

Last Updated on February 26, 2021 by admin

**Dumbbells can be used for developing all the major muscle groups of the body.**

In this article, we will provide advice, examples, hacks and tips on dumbbell exercises for swimmers, as a part of their dryland training programme, either at home or in the gym.

Many competitive swimmers regularly undertake dumbbell weight training sessions.

This is to gain additional benefits beyond those which can be achieved by training in the water alone.

The benefits of training with a dumbbell

Dumbbells are a popular, versatile and effective free weights option for swimming dryland strength training.

Dumbbells can be used for developing all the major muscle groups of the body.
They can be used during a variety of upper and lower body and core exercises.
They can be effectively used in the gym or at home

Points to remember when exercising with dumbbells

Swimmers should not risk the chance of injury by lifting dumbbells that are too heavy.
They should begin with lighter weights.
Swimmers should focus on performing each exercise with the perfect technique.
They should not risk the chance of injury or burnout by attempting too many reps (repetitions) and sets.
Once they have adapted to the exercise, they should then gradually increase the weight, number of reps or sets
When performing any form of exercise, swimmers and coaches should ensure that:
They have enough room to safely perform each exercise.
That all the equipment is fit for purpose and safe to use.
That they have warmed-up properly beforehand.

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Types of dumbbell

There are two main types of dumbbells, fixed dumbbells and adjustable dumbbells.

Fixed dumbbells

Fixed dumbbells are often made from rubber, urethane or chrome.

Rubber dumbbells

Fixed rubber dumbbells are the most popular with swimmers, as they tend to be hardwearing.

They also tend to be less noisy during use.

Many of our swimmers start off their dumbbell training programme with the Body Sculpture BW 108T smart dumbbell tower. They find them well made and good value for money.

Urethane dumbbells

Although more hardwearing than rubber dumbbells, urethane are usually used for serious weight trainers and usually come at a premium price.

Chrome dumbbells

Although they are still popular, chrome dumbbells are often not as hardwearing as rubber dumbbells.

They can become easily scratched and chipped
They also tend to be rather noisy during use.

Hex dumbbells

Hex dumbbells are so named because they are hexagonal.

They have the advantage of not rolling around on the floor.
This can be very useful if dumbbells are used as part of a circuit training routine.

Adjustable dumbbells

A popular choice for a swimmers’ weight training, especially at home, are adjustable dumbbells .

They can be very useful for those swimmers who don’t have the space for a full set of fixed dumbbells.
Swimmers can adjust the amount of weight they’re lifting for each different exercise.
They can buy extra weights once they have got stronger and need extra resistance.
However, they can also be inconvenient if the swimmer uses dumbbells at varying weights during their workout.
They tend to be slightly bulkier than fixed dumbbells
There is also a limit to just how many weights the swimmer can place on each side.

Dumbbell exercises for swimmers

Listed below are some of our favourite dumbbell exercises for swimmers.

Dumbbell floor chest press

Introduction: The dumbbell floor chest press is an excellent exercise for developing the swimmer’s chest and shoulder muscles.

How to perform this exercise: The swimmer should start this exercise by laying on the floor in a flat supine (on their back) position.

They should hold a dumbbell in each hand, resting on their chest.
The swimmer’s knees should be raised, with their feet flat on the floor.
They should then simultaneously ‘press’ (raise) the dumbbells vertically, by fully extending their arms.
The swimmer should ensure that the dumbbells don’t come together as this can reduce the intensity of the exercise.
They should return to the starting position in a slow and controlled manner.
In the beginning, the swimmer should repeat this exercise 10 times.

Dumbbell lateral raise

Introduction: The dumbbell lateral raise is a great exercise for developing the swimmer’s upper shoulder muscles.

How to perform this exercise: The swimmer should start this exercise either standing with their feet shoulder-width apart or in a seated position.

They should hold a dumbbell in each hand by their sides.
The swimmer should ensure that they keep a straight back and engage their core* throughout this exercise.
They should then slowly lift the dumbbells out by their sides until their arms are parallel with the floor and level with their shoulders, with their elbows slightly bent.
The swimmer should ensure that they keep their arms level with their sides throughout this exercise.
They should also ensure that they don’t raise their arms above the level of their shoulders.
They should return to the starting position in a slow and controlled manner.
In the beginning, the swimmer should repeat this exercise 10 times.

*How to engage your core

Engaging their core muscles ensures that the swimmer’s body is correctly aligned, to help support and perform certain swimming drills and dryland training exercises effectively.

To engage their core, swimmers should continue to breathe normally.
They should stand straight, lengthen their spine while keeping their shoulders back
They should then tighten/contract their stomach muscles while drawing their navel towards their spine.

Dumbbell double-arm triceps extension

Introduction: The double-arm dumbbell triceps extension is a great exercise for developing the triceps.

These are the muscles on the back of the upper arm, which are used during all competitive strokes.

How to perform this exercise: The swimmer should start this exercise either standing with their feet shoulder-width apart or in a seated position.

They should hold a dumbbell with both hands and raise the dumbbell above their head with fully extended arms.
The swimmer should very lightly touch the dumbbell between their shoulders by bending their arms in a controlled manner.
They should return to the starting position in a slow and controlled manner.
In the beginning, the swimmer should repeat this exercise 10 times.

Dumbbell squat

Introduction: The dumbbell squat is a classic lower-body dumbbell exercise that helps to develop the swimmer’s quads, hamstrings and glutes.

How to perform this exercise: The swimmer should start this exercise standing with their feet shoulder-width apart.

They should hold a raised dumbbell in each hand by bending their arms at an approximate 90 degrees angle.
The swimmer should ensure that they keep their toes pointing forward during this exercise to help reduce the pressure on their knees.
They should also ensure that they keep a straight back and engage their core throughout this exercise.
The swimmer should then bend slowly at the knees until they have both reached an approximate 90 degrees angle.
They should return to the starting position in a slow and controlled manner.
In the beginning, the swimmer should repeat this exercise 10 times.

Dumbbell lunge

Introduction: Dumbbell lunges are a great exercise for developing the swimmer’s quads, hamstrings and glutes, as well as their calves and abs

How to perform this exercise: The swimmer should start this exercise standing with their feet shoulder-width apart.

They should hold a dumbbell in each hand by their sides.
The swimmer should then take a large lunge (step) forward and bend slowly at the knees until their training knee touches the floor lightly.
As they take their lunge, they should raise the dumbbells by bending their arms at an approximate 90 degrees angle.
They should return to the starting position in a slow and controlled manner.
They should repeat this exercise by lunging with their other leg.
In the beginning, the swimmer should repeat this exercise 10 times (5 times each leg).

Safety and medical advice

Many coaches recommend that swimmers should not start free weight training (dumbbells and barbells) until they have reached puberty at around 13 to 14 years of age.

Swimmers from ages of 9 to 12 should perform strength training using resistance bands and bodyweight exercises.
Swimmers from ages of 15 to16 may start to perform sets of exercises with greater resistance such as bench presses and squats with heavier weights.

Before undertaking any form of exercise, we advise that swimmers consult with their healthcare professional if they are concerned about an existing or potential medical condition.

When performing any form of exercise, swimmers and coaches should ensure that:

They have enough room to safely perform each exercise.
That all the equipment is fit for purpose and safe to use.
That they have warmed-up properly beforehand.

Related article on swimming dryland training

We have produced a related article on swimming dryland training. Which you can view by clicking this link: swimming dryland training

Related article on swimming strength training

We have produced a related article on swimming strength training. Which you can view by clicking this link: swimming strength training

Related article on bodyweight training for swimmers

We have produced a related article on bodyweight training for swimmers. Which you can view by clicking this link: bodyweight training for swimmers

Takeaways

In this article, we will provide advice, exercises, hacks and tips on dumbbell exercises for swimmers, as a part of their dryland training programme, either at home or in the gym.

The benefits of training with a dumbbell

Dumbbells are a popular, versatile and effective free weights option for strength training
They can be used during a variety of upper and lower body and core exercises.
Dumbbells can be used for developing all the major muscle groups of the body.
They can be effectively used in the gym or at home

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