The rotator cuff is a very delicate region of the shoulder. It is comprised of four muscles around the scapula, or shoulder blade. These muscles include the subscapularis, teres minor, supraspinatus and infraspinatus. The function of the rotator cuff is complex, but to put it simply--it rotates the upper arm. The glenohumeral joint, where the upper arm and shoulder come together, is inherently unstable because of its excessive mobility. Mobility of this nature increases risk of injury. Therefore, any serious lifter or athlete should strengthen the area with the following exercises.
Cuban Presses
Cuban presses are a great exercise for strengthening the infraspinatus, the most commonly injured muscle of the rotator cuff. It may be performed either sitting or standing. Begin by holding a curl bar in front of your body, with an overhand grip. Perform the beginning motion of an upright row. Instead of coming all the way up, however, keep your elbows fixed and externally rotate the bar upwards. From here, press it over your head and return to the starting position.
Dumbbell Rotations
The shoulder deals with two primary types of rotation--internal and external. Dumbbells can be used with both movements to strengthen the rotator cuff complex. To perform a lying dumbbell internal rotation, lie on your side on a bench or the floor. Allow the lower arm to sit in front of your body, firmly grasping the dumbbell. Keeping you elbow fixed, lower the dumbbell from your chest until it is perpendicular to the floor. From here, raise the dumbbell back to the starting position. This particular exercise strengthens the subscapularis. The elbow must remain fixed for optimal results.
Cable Machine Rotations
This exercise is similar to the dumbbell internal rotation. Instead, however, you will use a cable and rotate in the opposite direction. Stand next to a cable machine, facing it with one side. Adjust the pulley until it is level with your elbow. If you chose to face it with your left side, your right arm will be grabbing the cable. Keeping your elbow fixed by your side, externally rotate the cable away from the machine. Return to the starting position and repeat. To truly benefit from this exercise, you must keep the elbow fixed.
Member Comments