Strength Training · Aquatic Conditioning
Aquatic Kickboard Row
The aquatic kickboard row is a standing pool exercise that trains your back and arms by pulling a submerged kickboard toward your torso against water resistance.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand in chest-deep water with your feet staggered on the pool floor.
- Grip the sides of the kickboard at arm’s length, with the board upright and its broad face toward your chest.
- Submerge the board fully.
- Pull the board toward your lower ribs, leading with your elbows.
- Extend your arms to return the board to the starting position.
Form cues
- Keep your shoulders away from your ears.
- Brace your belly gently.
- Keep your wrists straight.
Common mistakes
- Turning the board edge-firstKeep the broad face facing your torso throughout the movement so it pushes against the water.
- Rocking backward to pullKeep your torso over your feet rather than using body movement to finish the pull.
- Flaring your elbowsGuide your elbows back close to your sides instead of lifting them out to shoulder height.
Safety
Water resistance can pull you off balance if your footing slips. A buoyant board can spring upward if your grip loosens, tugging your shoulders or striking your face.
- Use a supervised pool area with firm, nonslip footing where you can stand comfortably.
- Start with slow repetitions to test the board’s resistance and buoyancy.
- End the set if you cannot keep the board submerged under control.
- Set the board securely at poolside before exiting.
If shoulder pain, balance problems, or difficulty standing safely in water affects you, seek guidance from a physiotherapist before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Swim Kickboard
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Pulling faster increases water resistance, so choose a pace you can maintain throughout the set.