Have been transferring frequent < $1000USD amounts routinely for a couple of years as well as some larger amounts for land/house construction infrequently. Our experience:

Wise and Remitly close to same net costs (transaction fee + exchange rate premium). Had a couple of incidents with Wise hanging onto the money for ACH transfers longer than I thought was necessary and found their support frustrating. That's why we also set up Remitly.

Our bank (TD Bank) will make one free SWIFT transfer per month for our category of checking account. Count on one business day for availability because of the 12 hour time offset. One time I did a head-to-head comparison (transfer from Wise and SWIFT on the same day) and found that the bank exchange premium was less than the add-on fees from Wise. The disadvantages are the one/month limit and the need to make the request in-person at a bank branch.