Straightarm lat pulldowns

Abdominal MusclesTeres Major Swimming


Infraspinatus Gym Machine

Extensor carpi radialis longus

Extensor carpi radialis brevis

Extensor digitorum

Extensor digiti minimi


Triceps brachii, long head

Extensor carpi ulnaris

Stand and face the machine with feet slightly apart; grip the bar with an overhand grip, arms extended and shoulder-width apart; fix the back and contract the abdominal core:

• Inhale and bring the bar to the thighs, keeping the arms extended (elbows can be slightly bent).

• Exhale at the end of the movement.

This exercise, which works the latissimus dorsi, strengthens the teres major and the long head of the triceps, which stabilizes the arm-trunk hinge.

Comment: Many swim coaches use this exercise to develop a powerful crawl stroke.


Glenoid Teres Latissimus

Iliac crest Sacrum

Os coxa Pubis brachii, lateral head

Triceps brachii, long head

Head of humerus

11th, 12th ribs




Posterior deltoid

Teres minor Infraspinatus Rhomboid

Teres major Latissimus dorsi

External oblique

Aponeurosis for latissimus dorsi


Fire Up Your Core

Fire Up Your Core

If you weaken the center of any freestanding structure it becomes unstable. Eventually, everyday wear-and-tear takes its toll, causing the structure to buckle under pressure. This is exactly what happens when the core muscles are weak – it compromises your body’s ability to support the frame properly. In recent years, there has been a lot of buzz about the importance of a strong core – and there is a valid reason for this. The core is where all of the powerful movements in the body originate – so it can essentially be thought of as your “center of power.”

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