FWIW, I just switched to CBQ as they have a slightly better exchange rate then HSBC (what a nightmare) to the US. I can't speak of the UK exchange rate.
In the US all the banks charge a wire transfer fee for receiving a transfer (at least that I'm aware of anyway)
Some folks have had success with the exchange/transfer places in the malls as they seem to have cheap fees for wire transfers. The guys I know that do it withdrawal cash and then take it there to transfer.
I would be interested to hear others strategies and techniques as well.
Good luck