For swimming
For swimming, incline Y-raise rates well ahead on our research criteria: more carry-over to swimming.
Both are good choices that build different things for swimming, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Incline Y-Raise. Strengthens the lower traps and shoulder blades, which supports healthy swimmers’ shoulders.
For climbing, band pull-apart and incline Y-raise score the same on every criterion.
For rear-delt growth, incline Y-raise rates well ahead on our research criteria: more of the work on the rear delts, more stretch.
For swimming, incline Y-raise rates well ahead on our research criteria: more carry-over to swimming. Both are good choices that build different things for swimming, so a plan can use both.
About the same: both are easy to learn.
Band pull-apart needs a band, so a home gym covers it. Incline Y-raise needs dumbbells and a bench, so a home gym covers it.
About the same: both rate Strong for injury protection in our research rubric.