Breaststroke Pull Dryland Exercises

Dumbbell Reverse Fly

You use your chest and shoulder muscles in your breaststroke pull, but it's important to strengthen the opposing muscles to maintain a healthy and stable shoulder.

To do dumbbell reverse fly, stand with your legs shoulder-width apart while you hold two light dumbbells. Bend to at least a 45-degree angle at your hips while keeping your back straight. From that position, raise the dumbbells to shoulder height using the muscles of your upper back. Lower under control. You can also do this exercise on an incline bench.

Dumbbell Row

Your lats are important for powering an effective pull. This exercise is a simple, safe, and effective way to train those muscles and strengthen your pull.

To do the dumbbell row, place your right hand and knee on an exercise bench. Keep your left foot on the ground and hold the dumbbell in your free hand. Pull the dumbbell up and back, driving your elbow toward your hip. Lower under control. Then do the exercise with your left hand and knee on the bench.

Face Pull

The breaststroke pull repeatedly squeezes your elbow toward your body, so you should strengthen the muscles responsible for moving your arms away from your body to provide more balance to your shoulder.

To perform face pull, with an overhand grip in each hand, grasp two ends of a triceps rope attached to a cable machine. Ensure the cable is at eye level or slightly higher. Pull the cable directly toward your face. Or you can do this exercise with a band.

Alternating Dumbbell Biceps Curl

Your biceps add power to your pull, and this exercise develops strength and stamina in these muscles. By ensuring your elbow is fully straightened with each repetition, you can build strength throughout the full range of motion of the muscle.

To perform alternating dumbbell biceps curl, grasp one dumbbell in each hand while standing. In an alternating fashion, lift a dumbbell directly upward, rotating your palm up as you do so. While one dumbbell is being raised, lower the other.

Dumbbell Chest Press

Your pecs help you create the force necessary for a good pull. Dumbbell chest press allows your arms to move independently while also requiring more stability, both of which improve your shoulder health.

To perform dumbbell chest press, lie flat on a bench while holding a dumbbell in each hand. From this position, press the dumbbells straight up, then lower them under control. Aim to use a full range of motion, bringing the dumbbells all the way down to your chest each repetition.

Lat Pull-Down

Lat pull-down is a great strengthening exercise for your lats, which power your pull.

To perform this exercise using a lat pull-down machine, grasp the bar while securing yourself in the machine. Drive your elbows straight down, pulling the bar to a position lower than your chin. While pulling, avoid moving your torso. Use whatever grip is most comfortable for you.

Dumbbell Pull-Over

The dumbbell pull-over strengthens both your pec and lat muscles over a large range of motion. This can help you develop the strength, range of motion, and control needed for a great breaststroke pull.

To perform this exercise, lie on a bench with your feet firmly on the ground. Hold a single dumbbell with two hands, directly over your chest. From this position, slowly lower the dumbbell over your head with slightly bent elbows. Once the dumbbell is at approximately head level, bring it back over your chest.

Push-Up

The push-up is effective because it strengthens your chest muscles and can be done anywhere. This exercise has the added benefit of further strengthening your abdominals and the other muscles of your torso, as well as helping you develop body control.

To perform a push-up, start in a plank position with your body in a line from head to toe. Lower your body under control until your chest is touching or just off the ground. Push straight up.

If this version is too difficult, you can start with your hands elevated on a box or a bench. As you get stronger, start with your hands closer and closer to the ground.

Alternating Dumbbell Shoulder Press

Alternating dumbbell shoulder press develops your shoulders and upper body muscles in a complementary manner. In breaststroke pull you bring your arms closer to your body. Shoulder press helps strengthen your ability to move your arm away from your body. Doing one arm at a time allows you to work on your range of motion.

To perform this exercise, in a seated position, bring two dumbbells to shoulder level. Press one dumbbell straight up. As you lower the first dumbbell, press the opposite dumbbell overhead. Continue in a controlled, alternating manner.

Medicine Ball Chest Pass

Moving your hands quickly through your pull and recovery is a key aspect of a great breaststroke pull. Throwing a medicine ball allows you to practice moving your arms fast against resistance, while developing the strength to do so more effectively.

To perform medicine ball chest pass, in a shoulder-width stance, hold a light medicine ball to your chest while facing either a wall or a partner. Throw the ball with intensity (though account for your partner's ability to catch the ball or your ability to catch it after it bounces off the wall).