Swimming exercises for the arms are designed to strengthen your arm muscles and improve your range of motion. While swimming exercises will also help you burn calories and improve stamina, arm exercises will improve your performance in the water.
Backstroke Exercise
The backstroke is a basic swimming stroke that forces you to perform repetitive full range of motion movements with both arms. Start by lying down on your back at one end of the pool. As soon as you push off, lift your right arm up and out of the water, bringing it back down into the water directly behind the right side of your head. As you bend your right arm back to reset, lift your left arm out in the same motion. Kick steadily as you perform this exercise, performing 10 laps or until you are fatigued.
Ball Lever
This ball water exercise will help strengthen your arms, shoulders and back. With a beachball in both hands, enter the deep end of the pool. While holding the ball on the surface, extend your body out so your stomach is down and you are parallel to the pool's surface. From here, bring the ball down and underwater, pulling it down until it is under your thighs. Hold this position for several seconds before bringing the ball back to its original position. Repeat until fatigued.
Butterfly Exercise
This butterfly stroke exercise will help you strengthen your arm muscles and your shoulders. Start in the water at one end of the pool. From here, perform a basic butterfly stroke, lifting both arms out of the water while making a forward circular motion. Perform as many full rotations with your arms in the water, not using your legs at all during this exercise. Perform as many laps as you can until you are fatigued.
Tricep Dips
Tricep dips can be performed in the pool steps or on the edge of the pool, depending on the dimensions and depth of your pool. Place both hands flat on the top step of the pool. Step two or three steps down from the top step, placing both feet on this step. With your back straight and arms bent, extend your arms, pushing up until you are supporting your body weight on your arms. Slowly lower yourself back down before repeating. Perform three sets of 15 before stopping.
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