Why Shoulder Strength Matters in Swimming
Your shoulder is the most mobile joint in the body. That gives you great range of motion in every swim stroke – from the reach of freestyle to the overhead sweep of butterfly. But all that mobility comes at a cost: less stability. Without strength in the muscles that support your shoulder, that flexibility can lead to overuse injuries.
Swimmers often develop muscular imbalances. The front of the shoulder, especially the internal rotators gets overworked. Meanwhile, the stabilizers in the upper back and the external rotators fall behind. Over time, this imbalance can lead to chronic pain, impingements, and reduced power in the water.
And here’s the thing about swimming: it builds endurance and technique, but not always functional strength. The repetitive nature of swim strokes means the same muscles get used over and over again. That’s why dryland strength work, especially for the shoulders, is so important.
I learned this the hard way in college. After my third rotator cuff flare-up, my coach finally pulled me out of the pool and sent me to the weight room. It wasn’t punishment, it was a pivot that changed how I trained forever. I began to understand that strength outside the pool improved my feel and efficiency in the water.
For an evidence-based analysis, see this randomized controlled trial on shoulder injury prevention in swimmers: Effectiveness of Preventive Exercise Programs for Swimmer’s Shoulder Injury – MDPI
What Makes a Great Shoulder Exercise for Swimmers?
Not all exercises are created equal. Especially for swimmers. A good swimmer-specific move should strengthen the rotator cuff, improve control of the scapula (shoulder blade), and support better posture. These muscles are crucial for keeping the shoulder joint stable and aligned through each phase of a stroke.
Great exercises for swimmers also improve range of motion, but in a controlled way. You want more mobility without overstretching the capsule or relying on poor technique. Exercises that mimic the overhead or pulling actions seen in swimming are especially effective, as they help strengthen movement patterns you use in the water.
Posture and scapular mechanics are another critical part of swimmer training. Many swimmers naturally fall into a “rounded shoulder” posture from long hours in the pool. Exercises that pull the shoulder blades back and down can counter this and help improve breathing, reach, and overall stroke form.
And here’s the insider truth: sometimes, less is more. Doing 3 or 4 perfect, thoughtful exercises a few times a week can outperform a 12-move circuit you rush through after practice. Precision matters.
Best Shoulder Exercises for Swimmers (With Tips)
1. Banded External Rotation This is a classic shoulder exercise—and for good reason. It targets the infraspinatus and teres minor, two small but mighty rotator cuff muscles that externally rotate the arm. You need this strength to keep the shoulder stable during the catch and pull phases of the stroke.
Tip: Anchor a light band at waist height. Stand sideways and keep your elbow tight to your torso. Rotate your forearm out slowly, then resist on the way back.
2. Wall Angels Wall angels help improve thoracic mobility and strengthen postural muscles. This exercise targets the lower traps, rhomboids, and external rotators.
Tip: Stand against a wall, arms bent 90 degrees like goalposts. Keep your entire back against the wall as you slide your arms up and down. If your hands lose contact, you’ve found a weak spot.
3. Scapular Push-Ups Scap push-ups isolate movement in the shoulder blades. This builds control in the serratus anterior—a key muscle for shoulder stability and power transfer.
Tip: From a plank position, push your shoulder blades apart and then relax them together without bending your elbows. Keep your core tight and movement small.
4. YTWLs on a Bench or Stability Ball This series develops strength in the upper back and rotator cuff using controlled motions in various angles. These moves combat shoulder slouch and improve retraction.
Tip: Lie face-down on a bench. Perform each motion—Y, T, W, L—slowly with light weights or no weight at all. It’s all about form, not loading.
5. Single-Arm Dumbbell Row This compound movement targets the lats and scapular stabilizers. It helps develop pulling strength crucial for the stroke’s power phase.
Tip: Keep your back flat and focus on driving your elbow up toward the ceiling. Pause at the top to reinforce control.
6. Overhead PVC Pipe Press (Shoulder Dislocates) Despite the scary name, this is a gentle mobility move. It stretches the chest and shoulders, helping restore overhead range without strain.
Tip: Hold a PVC pipe or broomstick with a wide grip. Slowly lift it overhead and behind your back. If it feels pinchy or tight, widen your grip or stop before pain kicks in.
How Often Should You Do These Exercises?
You don’t need to train shoulders daily. However, consistency is key. Aim for two to three sessions per week. Even 15-20 minutes of focused work can make a difference.
It’s best to work shoulder exercises into your weekly schedule based on when you swim. Some swimmers do them post-swim as a cooldown; others prefer pre-swim warmups with lighter resistance.
Ask yourself: Do your shoulders feel tight, sore, or “clicky”? That’s a sign your body needs more strength and mobility work. Start with 3 core moves and build from there.
Want to enhance your flexibility beyond the shoulders? Try the Deer Pose – a powerful stretch for hips and spine that complements your shoulder routine.
Common Mistakes Swimmers Make With Shoulder Training
Let’s talk mistakes – because they matter more than most swimmers realize. One of the biggest is skipping shoulder work entirely. Many swimmers believe swimming alone builds shoulder strength. But without balance, you end up overworking the front and neglecting the back.
Another common error is overemphasizing internal rotation. Movements like bench press, pec flys, or heavy front raises increase tightness in the front of the shoulder and compress the joint.
Swimmers also tend to ignore scapular control. Without strong shoulder blades, your shoulder joint has no base to move from. Think of it like trying to shoot a cannon from a canoe.
Training through pain is another trap. Pain isn’t a badge of honor. It’s feedback. Sharp or lingering pain in the front or top of the shoulder is your body waving a red flag.
What Shoulder Exercises Should Swimmers Avoid?
Some popular gym moves just don’t mix well with swim mechanics. Heavy upright rows, for example, put the shoulder in internal rotation and elevation. A combo that crowds the joint space and increases risk of impingement.
Behind-the-neck presses may look impressive, but they place stress on the shoulder capsule and demand mobility most people don’t have safely. Bench pressing, while useful in moderation, can further tighten the front shoulder complex if it’s already dominant.
Instead, choose exercises that build external rotation, scapular control, and balanced strength. Focus on movements that support healthy range of motion and reinforce good posture.
Are Resistance Bands Good for Swimmers?
Absolutely. Resistance bands offer controlled resistance through full ranges of motion, making them ideal for joint-friendly shoulder work. They’re also light, portable, and easy to adjust for intensity.
For swimmers, bands are perfect for warm-ups, activation drills, and light strength work that won’t overload the shoulder joint. You can even use them for pre-race priming or in between sets to reset posture.
But don’t let the simplicity fool you. Bands only work if you use them properly. Rushing through reps or using poor form won’t help and might hurt. Focus on slow, smooth control and precision with each movement.
Looking to take your dryland resistance work further? Explore our guide on Swim Bungee Training for Triathletes to boost swim power and endurance.
Weekly Shoulder Routine for Swimmers
| Day | Focus | Exercises | Sets x Reps |
|---|---|---|---|
| Monday | Strength | Banded External Rotation, Dumbbell Row, YTWL | 3 sets x 10–12 reps |
| Wednesday | Mobility + Activation | Wall Angels, Scapular Push-Ups, PVC Shoulder Dislocates | 2 sets x 8–10 reps (slow) |
| Friday | Mixed Routine | Banded Pull-Aparts, YTWL, Overhead Reach Stretch | 2–3 sets x 10–15 reps |
This schedule is flexible. You can swap days based on your swim load. The key is staying consistent without overloading. Listen to your body and scale as needed.
If you’re building strength to support longer sessions, try our 1-Hour Swim Workout for Triathletes – perfect for improving endurance while protecting your shoulders.
FAQ: Shoulder Training for Swimmers
How can swimmers prevent shoulder injuries?
What’s the best shoulder stretch for swimmers?
Can I do shoulder exercises before swimming?
Are dumbbells or bands better for swimmers?
How do I know if I have swimmer’s shoulder?
Symptoms include pain lifting your arm, decreased range of motion, or aches after swimming. See a sports physiotherapist for assessment and guidance.
Training smarter includes knowing when to ease off. Learn how to peak at the right time with our guide to Taper Swim Sets for race-day performance.
Final Thoughts: Shoulders Built to Swim
You don’t need to become a gym rat. But if you want to swim longer, faster, and pain-free—you do need strong, stable shoulders.
The good news? Just a few consistent exercises, done right, can change everything.
Start small. Listen to your body. Build strength with intention. Your shoulders and your swim times will thank you.
