How To Do Deep Swimmers Press Properly

The deep swimmers press is a complex exercise that combines the bicep curl and the shoulder press into one.

Since it meshes the above-mentioned exercises into one, you will be able to work all the major muscles of your upper arm just by doing it.


As it is, this exercise is quite simple and doesn’t require a complex guide to it. Below are the steps to follow to ensure proper form for maximum efficiency.

Grab a pair of dumbbells and hold them by your sides with both of your arms facing forward while your elbow is facing you.

Bend your elbows such that they curl the dumbbells up to your shoulders. They (your elbows) should be perfectly in-line underneath your wrists and your palms facing your shoulders.

While in this position, twist your wrists as you do so that when your arms are fully extended, your palms are facing forward.

Lower the dumbbells back to your shoulders while rotating your wrists so that your palms are facing your shoulders again. Extend your elbows to return your weights back to the starting position.


Since the deep swimmers press requires you to twist your wrists, you will need to use dumbbells which will allow for this movement easily.

If you tried to use other weights such as the barbell, twisting your wrists after curling the weight up to your shoulders will be impossible.

Additionally, you may use other weights like kettlebells, which will allow you to lift each weight independently in each hand.

Alternatively, an exercise band will also be effective whereby; you will hook the centre of the band under one foot and hold both ends of the band.



The deltoid muscles found at the top of your shoulder are the prime movers in the in the shoulder press stage.

The deltoid muscle is made up of three parts- the anterior deltoid at the front, lateral deltoid found alongside the outside of your shoulders and the posterior deltoid on the back of your shoulder.

The primary function of the deltoid as a whole is to raise your arm overhead.


The triceps are the large group of muscles found at the back of you arms. Although they cross both the shoulder and elbow joint, they also straighten your elbow joints during the press.

In order to work them effectively, consider performing a close grip barbel shoulder press; the closer your hands will be on the bar, the greater the greater the activation of the triceps will be.


Commonly known as traps, this is a large muscle spanning from the base of your skull to the middle of your back and across the top of your shoulders.

It comprises of three main muscles; The upper, middle and lower traps. During the shoulder press movement of this routine, the middle and lower traps assist in the rotation of your shoulder blades as your arms reach overhead.


The brachialis muscles sit under the biceps brachii and is a long muscle that flexes your elbow. It is responsible for connecting your humerus to the ulna.

On the other hand, your brachioradialis muscle helps the brachialis muscle with flexing your elbows and connecting your humerus bone to the radius.


Generally, the flexor muscles serve to decrease the angle between a pair of bones.

Therefore, the wrist flexor muscles as used in the bicep curl stage of this exercise connects your elbow to your hand, running all the way to your forearm.

Your carpi radialis and carpi ulnaris will flex your wrist up towards your forearm while your digitorum profundus and superficialis flexor muscles will connect your forearm bone to the bones found in your fingers, thus allowing them to curl.


As mentioned earlier in this piece, the deep swimmers press combines two major exercises into one. As so, its benefits will also comprise of both the benefits of the two exercises. Below are some of them.

The curls performed in this routine will work the bicep muscles at the front of the upper arm and also the muscles of the lower arm- the brachialis and brachioradialis. These muscles are important in day-to-day activities such as picking up things.

This routine is also a full body exercise, thanks to the overhead press involved. Even though the overhead press is considered as an upper body exercise, it also works the rest parts of your body.

Besides the shoulders, the overhead press requires your triceps, upper chest and back to effectively move the weights.

Your lower body muscles and core on the other hand will be contracted in order to provide full body stability.



If you are uncomfortable with overheard shoulder press movement of the deep swimmers press exercise, the cable shoulder press will be a good alternative.


The band curl is another great alternative to the deep swimmers press because generally encourage the development of explosive concentric force.


Another great way to change the bicep curl movement of the deep swimmers press is to use a pronated grip, that is turning your palms down.

This will still work the biceps but also add forearm extensor strengthening as well.


Be keen with your shoulder mobility; ensure that you have the right range of movement to perform this routine well.

Avoid motion during this routine. To do this, try to slowly lift both hands over your head. If you can’t easily get your hands in line with your ears, then reconsider doing this exercise.

Avoid overextending your elbows. Instead, aim to keep them in throughout. Having them like this will allow for optimal force production. If your elbows flare out to the side, this means that you are losing the leverage from which to push from.


If you are looking for additional exercise to incorporate into your arm workouts or would want to make your weight training a bit more efficient, deep swimmers press is the right exercise for you.