Rotator Cuff Exercises

There are three common rotator cuff exercises used by rehab and exercise specialists. These exercises target the four muscles of the rotator cuff:

1. External Rotations – For strengthening and conditioning of the infraspinatus and teres minor muscles.
2. Internal Rotations – For strengthening and conditioning of the subscapularis muscle (non-specific).
3. Full Can Exercise – For selective strengthening and conditioning of the supraspinatus muscle.

The most common way to do these exercises is to do 3 sets of 10-15 repetitions. They can be done with a dumbbell, pulley / cable machine, or resistance tube.

Here are three very effective variations you can use with your rotator cuff exercises:

Variation #1: High repetitions

What to do: 3 sets of 25 repetitions

How to do it: Choose a weight that allows you to do 30 repetitions to failure. This will take a little trial and error. Each rep should take about 2 seconds to perform (1 second for the positive/concentric, 1 second for the negative/eccentric). Use that weight for your 3 sets of 25 reps.

Why do it: Higher repetitions help build three important functional systems – coordination, circulation, and endurance.

Variation #2: Isometrics

What to do: Perform 1 set of a 20 second contraction. Add this set as a substitute for your second set (i.e. on set #1, do a normal set; on set #2, do a single 20-second isometric contraction; on set #3, do a normal set).

How to do it: Find the midway point for each motion (i.e. for a curl, the midway point is ½ way between having your arm straight and fully flexed). The easiest way to do an isometric is to press into an immoveable object (like a wall or pole). Position yourself so that your hand and wrist are “blocked” from moving beyond the midway point. Ease into a 75% of maximum contraction, hold it for 20 seconds, and then ease off.

Why do it: Isometrics help to increase maximal muscle power.

Variation #3: Angle Specific Training for Internal and External Rotation

What to do: Consider the position your elbow is in when you do a barbell bench press. Specifically, how far away from your side it is (i.e. 70 degrees). Do your rotation exercises in this angle position.

How to do it: Think of an exercise you’d like to improve that uses your shoulders to stabilize (i.e. bench press). Make sure your elbow is in the same position (i.e. 70 degrees from your side) while doing your internal and / or external rotation exercises.

Why do it: Muscle performance and development can be angle specific. To improve and support a specific motion, exercise the stabilizing muscles in the same angle.

Give these variations a try with some of your rotator cuff exercises. And if you have any questions, shoot me message and I’ll be happy to help!