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The Best Rotator Cuff Strengthening Routine (BULLETPROOF YOUR SHOULDERS)

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Rating: 4.5; Vote: 2

Performing the best rotator cuff exercises are crucial for shoulder health, injury prevention, and they can even help increase your strength. In this video, you'll learn how to perform three simple and effective rotator cuff exercises. Nothing will set you back more than injuries on your quest to build muscle and lose fat. Shoulder injuries are one of the most common injuries lifters experience. Shoulder injury tends to be the worst for your gains as it prevents you from doing any upper body exercises. The first step is to choose the right shoulder exercises, and more importantly, perform them correctly. There are also four muscles surrounding the shoulder joint, which collectively comprise the rotator cuff. Its important to train these rotator cuff muscles directly with a rotator cuff routine in order to prevent shoulder imbalances over time. Here are three rotator cuff exercises I recommend incorporating into your routine for rotator cuff strengthening: The first rotator cuff exercise in this routine is called the full can. The full can targets the supraspinatus muscle of the rotator cuff. This exercise is perfect for strengthening this muscle, as shown in a 2007 EMG analysis of various common exercises for the supraspinatus. The full can elicits a high amount of EMG activity of the supraspinatus with the least amount of deltoid activity. This next exercise is going to be used to target the 2 posterior rotator cuff muscles at once; the infraspinatus and the teres minor. This rotator cuff with dumbbells is a convenient option to do at your gym as well, requiring minimal equipment. According to a 2004 EMG analysis of the rotator cuff muscles, this exercise elicits the highest infraspinatus and teres minor activation when compared to several other rotator cuff exercises. This exercise also has the lowest strain on the shoulder joint. For the last exercise, were going to move onto something called the external rotation press. This exercise is going to challenge and strengthen all 4 rotator cuff muscles to a certain degree. While the prior two exercises are great at strengthening the various rotator cuff muscles, many of the movements lifters perform in the gym take place above shoulder height in positions where the shoulder joint becomes more vulnerable to injury. This is where the external rotation press comes in handy. The above exercises can be performed as a routine 2-3 times per week, and are summarized with tutorials in the below PDF. Download your FREE PDF rotator cuff routine: Its key muscle groups like the rotator cuff that are overlooked, but really are whats going to protect you from injury. Thats exactly why within my Built With Science programs theres a high priority placed on training key muscle groups like the rotator cuff, which is integrated into your weekly weights routines so that you can effectively transform your body without developing imbalances in the process. To join today, simply head on over and take the starting point analysis quiz to discover the best program for you
Date: 2022-01-03

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Comments and reviews: 10

sG
thank you so much; my right shoulder had been in pain on and off (usually on) from years of poor form playing netball, basketball and squash. tried so many different things with only temporary results. i've been doing these exercises for 5 days and the relief is so great. thought i would end up needing surgery but this has helped tremendously. thank you so much
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T.
Omg ty ty ty soooo much a little while ago I properly done in my shoulder an the exercises I was given to do failed to help the weaker torn vulnerable muscles heal but these are absolutely brilliant and I can really feel my shoulder starting to get strong again
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DeHart
During the upward portion of the cable exercise I am barely able to prevent my arm from moving forward even with very light weight. Which muscle is primarily engaged during that part of the exercise?
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gorman1
Your vids are excellent! And I am a 55 year old ER doc who has practiced medicine since 1993 and was bodybuilding since 1985. so 28 years of medicine and 36 years of weight training.
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sport
Why would you put Lazar Angelov as the posterboy for injuries? That guy has tendonitis and arthritis as far as I know. Nothing with his shoulders. That was a shitty thing to do Jeremy
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Blan
My left shoulder is been messed up since 2012. Just started goin to the gym is already a month later am doin 200 pound chest press wit my mess up shoulder and am not quitting
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East
Going to try this for 60 days after shoulder pain for a few months wish me luck ill keep yall updated. I have a left rotated shoulder thats gives me impingement pain.
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The
Timestamp for exercises
1: 56 1st Full Can 2-3 sets of 15-20 reps
3: 52 2nd Side Lying External Rotation
5: 51 3rd External Rotation Press 10-15 reps
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Jorge
Jeremy. What are safe upper body weights/routines to lift and use AFTER a fixed rotator surgery? I don't want to tear my shoulder again. Thanks!
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Pin
01: 57 Full can exercise (supraspinatus)
03: 54 Side lying external rotation (infraspinatus and teres minor)
05: 50 External rotation press
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