Rotator cuff exercises

[Killian]

What are some good ones? I am looking for some new exercises to strengthen my shoulders and tendons so I can increase my bench. Any input?

 

[maxellyz]

Exercise 1
Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then do the whole exercise again with your right arm.

 

[maxellyz]

Exercise 2
Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the whole exercise again with your right arm.

 

[maxellyz]

Exercise 3
Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the whole exercise again with your left arm.

 

[maxellyz]

Exercise 4
In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the whole exercise again with your left arm.

 

[maxellyz]

that sound excactly like exercise 3 up there

 

[Drifter]

Here's a link to a couple of great exercises. I particularly enjoy Cuban Rotations to torture my shoulders. Its a whole new type of burn and pump.

 

[natasan]

great info, maxellyz!!

 

[Tuna Guy]

chances are your weak int eh external rotator cuff department, find a couple of exercise that perform lateral rotation of the humerous (upper arm) and hammer them with good form.

 

[MrMuscle]

should these exercises be done in a shoulder workout? or is this especially for people wth rotator cuff problems? how does one get these injuries? and how can one prevent them?

 

[benchmaniac2]

bump mr muscles question..

Also, can these exercises be done with a rotator cuff injury or are they only prevention exercises?

I dont want to start doing them if it going to aggrevate a shoulder injury.

 

[maxellyz]

Yes do them with your shoulder exercises and everybody should do them, the rotator cuff is 4 different muscles and training this area will bring up your shoulder strength and help you get more stability

 

[Wyllis]

A common exercise that is often overlooked to strengthen the rotator cuff muscles is the L-flye.

This is probably one of the best exercises for the rotator cuff.

Lie on your side on an incline bench, let your arm dangle down to wards the floor accross your body, then raise your arm towards the ceiling slow and controled. You must use a light weight for this exercise.

 

[MrMuscle]

but how can i choose from the regular delt exercises that i know will pout on meat..and the rotator cuff thingies with low weights and not musch potential to put on meat?

 

[maxellyz]

but how can i choose from the regular delt exercises that i know will pout on meat..and the rotator cuff thingies with low weights and not musch potential to put on meat?

dont take out any delt exercises from youre program just add 1 or 2 rotator cuff exercises

 

[goahead]

YUP if u can overcome stabilizing issues by training the rotator cuff you can oush ie heavier dumbells which in turn caps the delts...

 

[Jabs]

bump

 

[aurelius]

I´ve posted this elsewhere but here it is again.

Michael Colgan´s "The New Power Program" has some great ideas for the rotator cuff.

Try using exercised that fully integrate the cuff by forcing it to stabilize throughout the motion. You don´t just have to do cuff specific exercises.

I only do barbell bench when going heavier than 80% 1rep max. Otherwise, I use dumbells and use my cuff to stabilize so when I do go heavy I don´t rip the thing.

Also, pullovers with a dumbell in each hand and cable cross overs both help to strengthen and stabilize this area.

A common exercise that is often overlooked to strengthen the rotator cuff muscles is the L-flye.

Wylis is on the money here...

 

[Screwball]

Rotator Cuff Exercises...

Great posts by all! This is a good, positive thread.