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While I was at the pool last week, my friend revealed me an unique type of ‘rise’ exercise. Standing at the edge of the pool, he push himself up from the water then go back into the water. I at first thought that it’s simple. When I attempted it myself, it’s rather difficult since of the dragging force caused by the water. This is a pretty good kind of rise variation because of the resistance of the water. This rise exercise works more on the arms and back muscles, instead of chest.


  1. Put you hands on the side of the pool, about shoulder width or a little more. Your fingers should deal with forward and palms flat on the area.
  2. Agreement your abs and push your self up like you’re attempting to exit the pool. Keep your shoulders far from your ears. Don’t lock your elbows.
  3. Gradually lower yourself back into the pool, stopping when your elbows are bent to about 90 degrees.
  4. Don’t touch all-time low of the pool. If the pool is shallow, you can bend your knees. As a result, it’s much better to perform this exercise in the deep end of a pool.
  5. Do two sets of 10 to 15 reps.

You can utilize your legs to help boost you up if you need extra aid.