Uploaded June 2020 | Updated September 2026, 4 hours ago
This upper-body workout guides you through the steps of a classic bicep curl and tricep extension using clutch paddles and the resistance of the swim current.
Special Equipment: Hand paddles (aka Clutch paddles)
Level: Beginner to Intermediate
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
Begin by facing the swim current with your feet approximately shoulder width apart, knees slightly bent, hips pressed back, and the chest lifted to create a nice long spine.
Begin the exercise by pulling the water up, contracting the biceps. It's important to keep the elbows close to the body throughout the movement and in a static position. Keep the paddle submerged in the water at all times.
Reverse the movement by rotating the palms of the hands towards the back of the pool, pressing the water away, engaging the triceps.
For beginners, start with a slow tempo, shorter range of motion, and the current pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles.
Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.
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Facebook: facebook.com/EndlessPools
Instagram: instagram.com/endlesspools
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This upper-body workout guides you through the steps of a classic bicep curl and tricep extension using clutch paddles and the resistance of the swim current.
Special Equipment: Hand paddles (aka Clutch paddles)
Level: Beginner to Intermediate
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
Begin by facing the swim current with your feet approximately shoulder width apart, knees slightly bent, hips pressed back, and the chest lifted to create a nice long spine.
Begin the exercise by pulling the water up, contracting the biceps. It's important to keep the elbows close to the body throughout the movement and in a static position. Keep the paddle submerged in the water at all times.
Reverse the movement by rotating the palms of the hands towards the back of the pool, pressing the water away, engaging the triceps.
For beginners, start with a slow tempo, shorter range of motion, and the current pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles.
Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.
-----------
Learn more about Endless Pools® at endlesspools.com or from our other social media accounts:
Facebook: facebook.com/EndlessPools
Instagram: instagram.com/endlesspools
Twitter: twitter.com/endlesspools
Houzz: houzz.com/pro/endlesspools/endless-pools
Pinterest: pinterest.com/endlesspools
