The supraspinatus and infraspinatus are two small muscles that help make up the rotator cuff of your shoulder. Both are located on the rear of the shoulder. The infraspinatus is the primary external rotator of your shoulder, and the supraspinatus is responsible for lateral movement away from the body. Both muscles are prone to injury, and performing strengthening exercises will help keep them strong.
Lever Incline Rowing Machine
The lever incline row is performed on a specific gym machine, and is designed to work your infraspinatus and upper back muscles. To perform the exercise, add as many weight plates as you need, but start with less than you think you can lift. Lie into the machine with your chest and stomach on the pad, and feet resting on the platforms. Hold onto the handles and pull them toward you. Your elbows will move back slightly behind your body. Lower the weight to the starting position and repeat.
Lying External Rotation
The external rotation movement of your shoulder utilizes the infraspinatus muscle. To perform the exercise lying down, lie on your side with a light dumbbell in your hand, and your palm facing down. Keep your upper arm tight against your ribs and your elbow bent at a 90 degree angle. Your elbow should rest on your hip area. Start with your hand up in the air, then slowly lower it down toward the floor. Rotate your shoulder by bringing your hand back up to the starting position. You can also perform the exercise standing with a resistance band or cable machine at the gym.
Side Shoulder Raise
Commonly known as a lateral raise, a side shoulder raise works your supraspinatus, as well as your side deltoids. You can perform the exercise with dumbbells, resistance bands or anything else that provides light resistance and you can hold in each hand. Stand with your feet about shoulder-width apart and the weights in front of your waist, your hands facing one another. Slowly lift the weights up and out to the sides until your arms are about parallel to the floor. Lower your hands back to where you began, then repeat.
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