HOW TO: Attach training cord to a sturdy pole or fence just below hip height. Grab handles and step back so there is no slack in the cord. Drop your shoulders away from your neck. Keep a slight bend in your knees. Use your chest and core to pull cords up to chin height. Keep your elbows at or below shoulder height. Slowly extend arms back to starting position. This is one rep. Repeat to build core and shoulder strength.

WHY: Standing upright row offers several benefits beyond just strength and endurance for swimmers, making it a valuable addition to daily training. Swimmers rely heavily on their shoulders and back for propulsion and stability in the water. However, many swimmers have a slouched posture when they stand due to chest muscles being the dominant muscle group used in practice. To counter this, the upright row is a great addition to strengthen back muscles. Doing this repetitively can improve posture and prevent injuries.