Rotator Cuff Exercises - Rotator Cuff Strengthening Exercises

Rotator Cuff Strengthening Exercises for a strong shoulder area. Improve this critical area for strong rotator cuff muscles, injury prevention and a pain free fitness and athletic training.

Please read the disclaimer before proceeding.

Top 2 Rotator Cuff Strengthening Exercises

1. Shoulder Internal Rotation Exercise - This Exercise helps strengthen the Subscapularis muscles.

2. Shoulder External Rotation Exercise - This exercises helps strengthen the Infraspinatus and Teres Minor Muscle.

These exercises should not cause any pain as rotator cuff muscles are weaker than other shoulder muscles. Also a painful movement should indicate rotator cuff injury.

1. Shoulder Internal Rotation Exercise

Purpose - To strengthen the subscapularis muscles.

This exercise is performed using a cable or exercise tube.

Steps

• Attach one end of the cable pulley or tube to a straight bar and hold the grip/handle at mid-bicep curl position with your palms turned inwards.
   
• Now pull the arm across your abdomen making sure your elbow is fixed.
   
• Repeat on the other side.
   
• A count of 15-25 reps is better as higher repetitions work best for the smaller rotator cuff muscles.
   
• Keep the shoulder joint fixed at all ties and do not rotate your shoulders.

2. Shoulder External Rotation Exercises

Serratus Anterior Dumbbell Punches

Purpose - To strengthen the Infraspinatus and Teres Minor muscle.

Steps

This exercise is performed using a cable or tube and the initial set up is similar to internal rotation exercise.

• Attach one end of the cable pulley or tube to a straight bar and hold the grip/handle at mid-bicep curl position with your palms turned inwards.
   
• Now take the arm away from the body pulling it outwards.
   
• Repeat on the other side.
   
• A count of 15-25 reps is better as higher repetitions work best for the smaller rotator cuff muscles.
   
• Keep the shoulder joint fixed at all ties and do not rotate your shoulders.

ExerciseGoals.com Recommends

If you are serious about Rotator Cuff Strengthening then I highly suggest you read the Ultimate Rotator Cuff Training Guide byBrian Schiff, a Physical Therapist . Don't forget to download the Free Report on7 Tips to Immediately Reduce Rotator Cuff Pain.

Click to learn more about The Ultimate Rotator Cuff Training Guide

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Disclaimer - The information presented at ExerciseGoals.com is for informational purposes only and is not intended to diagnose or treat any medical or surgical condition and is NOT an alternative to medical care. Please visit your physician for help.