Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Training

Best Training Methods For Developing Resilient Rotator Cuffs

Maximize performance and avoid painful injuries with strategic training.

Matthew Magnante

Written by Matthew Magnante

Last Updated onDecember 11, 2019

Avoid Rotator Cuffs Injuries

Avoid Rotator Cuffs Injuries

The rotator cuff is one area that you want to maintain optimal health because if not, you can expect pain in the shoulder joint and a lack of mobility/stability. 

But rotator cuff injury is rather common from lifting (overhead or otherwise) and doing other similar activities that involve repetitive use or misuse of the joint. 

And a lot of people neglect working on improving the stability of this area, therefore we see issues which can really hinder your progress in the gym, and function in everyday life.

So, if you’re the type who trains super heavy or incorrectly or you just have shoulder limitations then you’re going to want to keep reading to learn how to prevent rotator cuff issues…

Note: The following information is intended to be helpful for those looking to strengthen their rotator cuff function. However, it is not by any means a replacement for proper medical guidance and/or treatment if suffering from an injury; of which you should seek the help of a medical professional in this case. 

Table of Contents Show
  • Rotator Cuff Anatomy
  • Risk Factors For Shoulder Cuff Injury
  • Stretches For the Rotator Cuff
  • Rotator Cuff Strength Exercises
  • Cable or band external shoulder rotation
  • Dumbbell lying external rotation
  • Face pull
  • Cable or band upward rotation
  • Exercise Tips
  • Final Thoughts

Rotator Cuff Anatomy

The rotator cuff consists of four muscles and the primary function overall is the external rotation of the shoulders. (1)

Muscles of the rotator cuff…

  • Subscapularis (internal shoulder rotation and anterior stability)
  • Infraspinatus (external rotator and stability)
  • Supraspinatus (mostly abduction and also external shoulder rotation)
  • Teres Minor (external rotator and stability)

The rotator cuff begins from the scapula, inserts into the humerus, and acts as the stabilizer for the glenohumeral joint; which functions as a ball and socket. 

Rotator Cuff Anatomy
Rotator Cuff Anatomy

These muscles contribute to elevation, abduction, external rotation, and internal rotation of the arm. 

Risk Factors For Shoulder Cuff Injury

Repetitive movements of the shoulder joint (especially overhead), age, bone disease (e.g. osteoporosis), sports, genetics, imbalances (insufficient posterior strength), bad lifting form, etc are all common risk factors for injury of the rotator cuff.

Where training is concerned, we tend to push, push and push some more (e.g. bench press, shoulder press, etc). But, we need to incorporate enough exercise involving the pull to strengthen the posterior muscles which also promotes better posture and performance.

Now, the subscapularis which is responsible for internal rotation is oftentimes the cause of weak external rotators as well since we tend to use this muscle a lot. 

Upright Rows

As a result, we run into problems like imbalance in the opposing muscles. (2) 

That’s why we have to include movements specifically for external rotation and it’s not enough to think that these muscles can become fully developed and functional from a typical resistance training routine.

But another common problem for why the rotator cuffs are often weak is because the shoulders are also dominant during certain movements. 

Also, internally rotating your shoulders with resistance pushing down on the joint is something you never want to do either. This can cause impingement since the rotator cuff is located between the arm bone and the top of the shoulder (acromion). And this action compromises the natural function of the shoulder. For instance, doing a dumbbell lateral raise with your hands rotated inward toward the center of your body is a big no-no.
 (3, 4)

But even if you don’t notice the effects of doing these types of movements right away, you’re playing with fire!

Now, we’ve already stressed (pun intended) the risk factors so now we can move on to the actual movements to prevent and even alleviate some of the issues associated with the shoulders.

Stretches For the Rotator Cuff

It’s necessary to stretch the muscles of the rotator cuff. However, seldom will you need to stretch the external rotators (Infraspinatus, supraspinatus, teres minor).

The reason being is, these muscles are oftentimes just weak as explained previously.
And a weak upper posterior often results in over-stretching of the external rotators and not enough of the internal rotators.

But you can still incorporate exercises for the external rotator, as well as for the internal rotator.

Here are a few simple and effective stretches (no equipment needed).

Check out the video below for an example of how to perform each exercise properly, including lying variations…

Internal rotator stretch

  1. Stand next to a wall perpendicular and place the hand of your arm closest to the wall behind your back (knuckle side of wrist should be touching your back). 
  2. Press your upper arm into the wall so that your arm is positioned behind your back, and use your other hand to push your torso away from the wall. The arm on the wall should move away from the wall. 

Do not press too hard with your opposite hand especially if new to doing these stretches. 

Do 2-3 sets holding this position for at least 20 seconds and increase from this point as needed. 

External rotator stretch

  1. Stand next to the wall perpendicular similar to the internal stretch but this time, place your arm in front of your body so that the inside of your elbow is in contact with the wall. 
  2. Slowly twist your torso toward the wall to initiate a progressive stretch. 

Do this variation carefully as you don’t want to place too much pressure on your rotator cuff. 

Do 2-3 sets holding for at least 20 seconds and continue to progress for a longer duration as needed. 

Note: You can also do these variations by lying on the floor but we recommend doing so as an advanced technique for safety concerns. 

Rotator Cuff Strength Exercises

Ok, now let’s go over some popular and effective exercises to strengthen the external rotators as there’s no need to focus on the internal rotators due to the typical dominance of these muscles. 

Cable or band external shoulder rotation

The cable/band external shoulder rotation is one of the best movements you can do for strengthening the external rotators. 

  • Keep your upper arm tucked to your side and slowly rotate your forearm away from your body until your arm naturally stops but don’t force it to go any further. Squeeze your shoulder blades together.

Do 2-3 sets of 10-12+ reps 

Dumbbell lying external rotation

Using a dumbbell is a convenient way to train this area of the upper posterior for strength benefits. The dumbbell lying external rotation should, however, be done using light weights until you’re more advanced.

  • Your forearm should not break parallel to the floor and again, raise your arm up until it naturally stops and don’t force beyond this point.

Do 2-3 sets of 10-12+ reps  

Face pull

The face pull is one of those exercises which is a must if you want to strengthen your rear delts and rotator cuffs while also improving posture and even correcting imbalances.

  • Make each rep count here, by avoiding any momentum and pause for 2 seconds during the positive portion. 

Do 2-3 sets of 12-20 reps

Cable or band upward rotation

This exercise should always be incorporated in your rotator cuff training routine.

  • When performing the negative portion of a repetition, keep your forearms parallel to the floor and no lower. Use only your external rotators to pull the weight up and stop when you feel a contraction in the muscles.

See the 1:31 mark for a video example…

Exercise Tips

The exercises are rather simple but there are a few things you should know to ensure you perform each one to its maximum potential.

  • Avoid cheating and use a weight that is conducive to a controlled focus on each rep. 
  • Start out light and practice proper form before increasing the resistance.
  • Always progress whether that means doing more reps or increasing the weight in small increments. 
  • Do not try to force your shoulder joint to move beyond its stopping point.
  • Avoid training with too much resistance relative to your strength ability.

Final Thoughts

The rotator cuffs should be an important focus for any training routine simply due to the fact that it will improve your performance and save your butt (or shoulders) both short and long term. 

Implementing strategic movements will ensure you hit this area effectively and safely. So, include rotator cuff training if you weren’t before because no training program would be complete without giving this group of muscles specific attention aside from your main exercises. 

Train safely and be consistent.

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Training
Previous Post

Nataliya Amazonka Doesn’t Mind Her Husband Has Smaller Biceps Than Her

Next Post

WATCH: Larry Wheels Meets With King Ronnie Coleman & Big Ramy At Dubai Muscle Show

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Recommended For You

Shoulder And Biceps Workout

No Excuses Shoulder and Biceps Workout at Home

Nothing will kill your gains like missing workouts. While you should do your very best to train consistently, it’s not...

30 Minute Shoulder Workout

Big Delts Fast: 30-Minute Shoulder Workout

It can be tempting to skip your workouts when you are short on time. That’s especially true for smaller muscle...

Flex Lewis Trains Dan

Bodybuilding Legend Flex Lewis Coaches Dan Bilzerian During Shoulder Workout

212 kingpin Flex Lewis is widely regarded as one of the best talents to ever grace a bodybuilding stage. In...

Nick Walker And Kamal Elgargni Workout

Nick Walker and Kamal Elgargni Team Up For ‘Insane’ High-Volume Shoulder Workout

Men's Open bodybuilder Nick Walker and former 212 Olympia champion Kamal Elgargni joined forces for an 'insane' shoulders workout. In...

Chris Bumstead Shoulder Workout

Bodybuilder Chris Bumstead Performs His Off-Season Shoulder Workout For Bigger Delts

The three-time Classic Physique Olympia champion Chris Bumstead recently shared a shoulders workout. Bumstead is one of the most dominant...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Biggest Calves In The World

Top 12 Athletes with the Biggest Calves in the World

Liver King 9 Figures

Liver King ‘Approaching 9 Figures’, Mark Bell Visits his House, Found No Steroids

Bmr Calculator

BMR Calculator: Find Your Basal Metabolic Rate

Recent Reviews

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Best Pump Supplements

Top 10 Best Pump Supplements of 2022

Best Barefoot Shoes

Top 11 Best Barefoot Shoes for Working Out

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.