The supraspinatus muscle attaches to your scapula bone, on your upper back, on one end, and to the humerus bone of your upper arm on the other. It functions to abduct your shoulder joint, moving your humerus bone sideways away from your body, and to stabilize your shoulder, the Get Body Smart website explains. Dynamic and isometric resistance exercises can strengthen your supraspinatus muscles so they function effectively.
Step 1
Stand and extend your arms sideways, away from your shoulders, with your palms facing downward. Have a partner place a dumbbell in each hand. Lower the weights to your sides as slowly as possible, taking at least 10 seconds. Ask your partner to take the dumbbells when your hands are by your hips. Perform four to six repetitions.
Step 2
Stand upright with your hands by your sides and palms facing your hips. Have a partner place her hands on the outside of your wrists. Try to abduct both arms simultaneously, but tell your partner to resist so no movement actually occurs. Apply pressure against her hands for 10 seconds.
Step 3
Sit or stand upright with your left arm extended away from your shoulder. Have a partner hold your wrist. Attempt to move your upper arm to your left ear, but tell your partner to provide resistance so no movement occurs. Hold for 10 seconds, then switch arms.
Step 4
Stand upright and hold dumbbells at your sides, with your palms facing inward. Arc the weights sideways, away from your body, and upward until your arms are extended away from your shoulders, forming a straight line at chest level. Hold for three seconds, then slowly lower the dumbbells back to your sides. Perform eight to 12 reps.
Step 5
Sit or stand with your upper body erect. Hold a barbell or dumbbells in front of your shoulders, with your wrists extended and palms facing upward. Abduct your shoulders and extend your arms at the same time to press the bar straight upward, over your head. Reverse back to the starting position after fully extending your arms. Perform eight to 12 reps.
Step 6
Stand upright and hold a barbell or dumbbells in front of your thighs, with your palms facing your body. Abduct your shoulders and flex your arms simultaneously to move the bar upward, keeping it close to your body. Slowly lower the bar back down after it nearly touches your chin. Do eight to 12 reps.
Tips and Warnings
- Perform each exercise twice per week. Perform up to three sets of each exercise during each workout session.
Things You'll Need
- Barbell
- Dumbbells
References
- Get Body Smart: Supraspinatus Muscle
- American Council on Exercise: Dumbbell Lateral Raise
- American Council on Exercise: Seated Barbell Shoulder Press
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
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