5 Swimmer-Specific and Time-Efficient Exercises for Shoulder Health

As strength training becomes more mainstream in the Masters swimming community, many of you may be eager to hit the gym—but unsure where to begin. With thousands of exercises out there, it’s easy to feel overwhelmed. And when it comes to shoulder health, not all exercises are created equal.

The shoulder is a highly mobile joint, but that mobility comes with a need for stability and strength. If your goal is to improve performance in the water, stay injury-free, and get the most out of your training without spending hours in the gym, these five exercises deserve a spot in your routine.

Push-Ups

Why they matter: A strong pull relies on powerful pecs, deltoids, and triceps. When these bigger muscles fatigue, your smaller stabilizers—such as the rotator cuff—pick up the slack. That’s when overuse injuries can creep in. Push-ups are a foundational exercise that target these key muscles and build endurance in a swimming-specific pattern.

How to add them: Choose a variation that suits your current strength—on the floor, an incline (bench or countertop), or even against a wall. Start with two sets of 8–12 reps, and progress to three sets of 15 reps over time.

Cheerleaders

Why they matter: Many swimmers dealing with shoulder pain have trouble activating their trapezius muscles. The cheerleader exercise strengthens your trapezius while also challenging your rotator cuff and improving shoulder stability—both crucial for your shoulder health.

How to add them: Use a light or moderate resistance band. Perform two sets of 5 reps (each rep consists of 4 directional pulls), aiming to increase to three sets of 8 reps as you build control and strength.

Pull-Downs/Pull-Ups

Why they matter: Your lats are the powerhouse behind your stroke. Strong lats help drive a more forceful and efficient pull, especially in freestyle and butterfly. If performance is your goal, you can’t ignore them. Add pull-downs and pull-ups to strengthen them.

How to add them: Use a pull-up bar, pull-down machine, or modify pull-ups with a resistance band or assisted pull-up machine. Start with three sets of 8–12 reps. Focus on progressing by reducing assistance or increasing weight.

Planks

Why they matter: Yes, planks are a core exercise—but they’re also fantastic for shoulder health. They target the serratus anterior, a key muscle in stabilizing your shoulder blade. Better scapular control means better stroke mechanics and reduced strain on your shoulders.

How to add them: Begin with three sets of 20–30 seconds, gradually building to 60-second holds. For an extra challenge, try plank shoulder taps or incline planks.

Single-Arm Military Presses

Why they matter: Few exercises are as functional as the single-arm shoulder press. It mimics real-world movements (such as reaching for an object overhead) and builds overhead strength—something swimmers need because of the amount of time spent with their arms elevated. It also strengthens your deltoids, triceps, serratus anterior, and even your core.

How to add them: Start with two sets of 12 reps per arm. Focus on form and control, then progress to three sets while slowly increasing weight as tolerated.

If you’ve been thinking about starting strength training—or just want to refine what you’re already doing—this is a great place to begin. These five exercises are efficient, effective, and swimmer specific. They target the muscles you rely on most in the water and help reduce the likelihood of injury.

You can sprinkle a few of these into your current routine or use all five as your go-to upper body workout. Try completing them two or three times each week. Your shoulders will thank you—and so will your times in the pool.