3 Essential Shoulder Exercises for Swimmers
/By Dan Daly, CSCS, Swimming Performance Coach | Dryland Training Programs
When swimmers step onto the blocks, they're not just relying on technique and conditioning—they're counting on their shoulders to power them through every stroke, lap after lap. After two decades of coaching swimmers at all levels, I've seen firsthand how the right shoulder strengthening exercises can transform both performance and career longevity.
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Why Swimming Shoulder Exercises Are Make-or-Break for Athletes
The average competitive swimmer performs approximately 1.5 million shoulder rotations annually. Let that sink in. Your shoulders aren't just participating in swimming—they're enduring a marathon of repetitive movements that few other athletes experience.
When working with swimmers from age-groupers to Olympians, I've observed a clear pattern: those who neglect shoulder strength training outside the pool are typically the ones sitting on the sidelines with ice packs. The statistics back this up too—studies show that 40-91% of swimmers experience shoulder pain at some point in their careers.
But here's the good news: strategic shoulder exercises for swimmers can dramatically reduce your risk while simultaneously improving your stroke efficiency and power. The swimmers exercise routines I'm sharing today are the cornerstone movements I've used with countless athletes to build bulletproof shoulders that go the distance.
The Swimmers Shoulder Exercises Challenge: Finding the Right Balance
Before diving into the exercises, let's understand what makes swimmers' shoulders unique. The swimming motion—especially in freestyle, butterfly, and backstroke—demands extraordinary mobility combined with stability. This creates a perpetual tug-of-war between:
The need for loose, flexible shoulders to achieve optimal stroke positions
The requirement for strong, stable shoulders to prevent injury under fatigue
This is why generic shoulder workouts often fall short for swimmers. The best exercises for swimmers I'm sharing are specifically designed to address this unique balance, focusing on the rotator cuff, scapular stabilizers, and the muscles that control shoulder position throughout your stroke.
Exercise 1: Prone Trap Raises with Dumbbells on Incline Bench
This exercise targets the lower trapezius, a critical muscle for proper shoulder mechanics that often gets overlooked.
How to perform:
Lie face down on an incline bench (approximately 30-45 degrees) with a dumbbell in each hand
Begin with arms hanging straight down, maintaining a neutral spine and neck position
With palms facing the floor (swimming position), raise the dumbbells out to the sides up to shoulder height
Initiate the movement from your shoulder blades, not your arms
Lower slowly with control and repeat for 3 sets of 12-15 reps
Why it works for swimmers:
This exercise directly strengthens the lower trapezius, which controls upward rotation of the scapula—essential for overhead arm positions during all four competitive strokes. When your lower traps are strong, your risk of impingement drops significantly, and your catch phase becomes more powerful.
I've seen dramatic improvements in swimmers who consistently incorporate this exercise into their routine twice weekly. Many have eliminated chronic shoulder pain within just 6-8 weeks of dedicated practice.
Exercise 2: Prone External Rotation with Scapular Retraction
This combination movement addresses both rotator cuff strength and scapular positioning—a powerful duo for shoulder health.
How to perform:
Lie prone on an incline bench holding light dumbbells (start with 2-5 lbs)
Position your arms at shoulder height with elbows bent at 90 degrees
Retract your shoulder blades (squeeze them together)
While maintaining retraction, externally rotate by lifting your hands toward the ceiling
Hold for 2 seconds at the top position
Return to starting position with control
Perform 3 sets of 12-15 repetitions
Why it works for swimmers:
This exercise specifically targets the external rotators (infraspinatus and teres minor) while training proper scapular positioning. These muscles counterbalance the internal rotation demands of swimming, particularly during the high-elbow catch position in freestyle and butterfly.
Many swimmers develop internally rotated shoulders from repetitive stroke patterns. This exercise creates balance, protecting the shoulder joint while improving your ability to maintain proper stroke mechanics under fatigue.
Exercise 3: Prone Y-Raises with Weight Plates
This exercise combines multiple shoulder movements to build endurance and stability in overhead positions.
How to perform:
Lie face down on an incline bench holding a light weight plate (2.5-5 lbs) in each hand
Begin with elbows bent at 90 degrees, upper arms parallel to the floor
Externally rotate your shoulders, lifting hands toward ceiling
From this position, press the weights forward and upward in a Y formation
Return through the same path with control
Perform 3 sets of 10-12 reps
Why it works for swimmers:
The Y-raise mimics the overhead recovery phase of freestyle while building strength in multiple shoulder planes. It trains the serratus anterior and upper trapezius—critical muscles for maintaining proper shoulder position during the catch and recovery phases of your stroke.
This exercise has been a game-changer for backstrokers especially. When incorporated consistently into a training program, swimmers typically experience reduced shoulder pain and a noticeably more powerful underwater pull phase within 4-6 weeks.
Additional Swimmers Exercise Specifics for Complete Shoulder Health
While the three core exercises above form the foundation of a solid shoulder program, here are two additional movements that address specific needs for competitive swimmers:
For Pre-Swim Activation: Banded Pull-Aparts with External Rotation
This quick activation exercise is perfect before hitting the water:
How to perform:
Hold a light resistance band at chest height with arms extended
Pull the band apart by drawing your arms outward
Once fully extended, externally rotate your shoulders (thumbs pointing backward)
Hold for 2 seconds, focusing on shoulder blade retraction
Return to starting position with control
Perform 2 sets of 15 repetitions before swimming
Why it works: This movement "wakes up" the posterior shoulder muscles that maintain proper arm positioning during your stroke, reducing the risk of fatigue-related technique breakdown during long sets.
For Mobility Enhancement: Dynamic Quadruped to Downward Dog Transitions
This functional movement builds shoulder stability while enhancing mobility:
How to perform:
Begin on all fours in a tabletop position (hands under shoulders, knees under hips)
Engage your core and press through your palms
Lift your hips up and back while straightening your legs to form an inverted V
Hold for 2 seconds, focusing on shoulder blade upward rotation
Return to the quadruped position with control
Perform as part of your post-swim recovery routine, 2 sets of 10 repetitions
Why it works: This movement trains upward rotation of the scapula while engaging the core and posterior chain—essential for maintaining proper shoulder positioning throughout all four competitive strokes.
Building Your Swimming Shoulder Exercises Program
These three core swimmers exercise movements form the foundation of a comprehensive shoulder program for athletes, but implementation matters. Here's how to incorporate these shoulder exercises for swimmers effectively:
Frequency: Perform this routine 2-3 times weekly, ideally on days when you're not doing heavy swim training.
Progression: Start with lighter weights and perfect form before adding resistance. Remember—your goal is endurance and stability, not maximum strength.
Integration: These exercises work best when combined with the additional specific movements and a complete training program that includes core stability work and proper stroke technique.
Recovery: Always balance strengthening with appropriate mobility work and recovery strategies.
The swimmers I've coached who see the best results make these exercises non-negotiable in their training week. They understand that five minutes of prevention is worth hours of rehabilitation.
Beyond the Swimming Shoulder Exercises: The Mindset of Long-Term Success
Building resilient swimming shoulders isn't just about checking swimmers shoulder exercises off a list—it's about developing a preventative mindset. The most successful athletes I've coached understand that implementing the best exercises for swimmers is an ongoing practice, not a quick fix.
When you commit to these exercises, you're making an investment in your swimming longevity. I've seen too many talented athletes cut short their careers because they treated shoulder health as optional. Don't make that mistake.
Remember: strong shoulders don't just prevent injury—they improve your catch, increase your pulling power, and help maintain technique when fatigue sets in during critical race moments.
Taking the Plunge: Your Next Steps
Ready to build bulletproof swimming shoulders? Here's your action plan:
Start with these three exercises twice weekly, focusing on perfect form
Track your progress and any changes in shoulder comfort during swimming
Gradually integrate these movements into your regular training routine
Reassess after 4-6 weeks and adjust resistance as needed
Remember, consistency trumps intensity when it comes to shoulder health. The swimmers who perform these exercises religiously—even with lighter weights—see far better results than those who go heavy occasionally.
What's one shoulder exercise for swimmers you'll commit to adding to your routine this week? Your future swimming self will thank you for taking action today.
Read Also: Maximizing Swimming Performance in the Gym
Dan Daly is a Certified Strength and Conditioning Specialist (CSCS) with over 20 years of experience working with competitive swimmers at all levels. His evidence-based approach combines performance enhancement with injury prevention strategies designed specifically for aquatic athletes.