Swimming
Right-Arm Backstroke Drill
The Right-Arm Backstroke Drill uses only your right arm while your left stays at your side. It develops backstroke pulling technique, body rotation, and balance in the water.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float on your back with both arms resting beside your body.
- Start a steady flutter kick.
- Lift your right arm out of the water thumb-first, keeping it straight as it travels over your shoulder.
- Roll slightly toward your right side as your hand approaches the water.
- Enter the water little-finger-first in line with your right shoulder.
- Bend your right elbow underwater so your palm and forearm face toward your feet.
- Press the water toward your feet until your right hand reaches your thigh.
Form cues
- Keep your head still.
- Keep your hips near the surface.
- Breathe continuously.
Common mistakes
- Reaching across your headPlace your hand above the shoulder rather than across your body's center line.
- Rolling too farKeep the rotation small enough that your face stays clear of the water.
- Bicycling your legsKick from your hips with soft knees instead of drawing your knees toward your chest.
Safety
Repeated right-arm pulls can irritate your shoulder if you force the motion or continue while fatigued. Limited backward visibility increases collision risk, and losing balance can put your face underwater.
- Practice in a lifeguarded pool only if you can float on your back and swim comfortably.
- Keep your path clear and use the backstroke flags to judge your approach to the wall.
- Use an easy pace rather than pulling forcefully.
- End the interval if shoulder pain, breathing difficulty, or loss of control develops.
If you have shoulder pain or cannot comfortably stay afloat on your back, choose a simpler supported drill or get qualified guidance first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Use short, controlled lengths and balance your practice with the left-arm version.