For swimming
For swimming, cable external rotation rates higher on our research criteria: more injury protection.
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
Cable External Rotation. Shoulder pain is the most common complaint in competitive swimming.
Incline Y-Raise. Strengthens the lower traps and shoulder blades, which supports healthy swimmers’ shoulders.
For climbing, cable external rotation rates higher on our research criteria: more injury protection.
For swimming, cable external rotation rates higher on our research criteria: more injury protection. Both are good choices that build different things for swimming, so a plan can use both.
About the same: both are easy to learn.
Cable external rotation needs a cable station, so for most people it’s a gym exercise. Incline Y-raise needs dumbbells and a bench, so a home gym covers it.
Cable external rotation: it rates Excellent for injury protection in our research rubric, against Strong for incline Y-raise.