Rotator Cuff Strength Training

Your rotator cuff muscles include the supraspinatous, infraspinatous, teres minor and subscapularis muscles, according to the American Academy of Orthopaedic Surgeons. These muscles help you rotate and lift your arm while also providing stability and support to your shoulder joint. Rotator cuff strengthening exercises can help you prevent injury and should be a part of your strength training routine. Internal, external and horizontal rotation exercises can help strengthen your rotator cuff muscles.

Internal Rotation

Internal rotation is an effective exercise for your rotator cuff, according to the American Academy of Family Physicians. Begin the internal rotation exercise by lying on your side. Keep your upper arm along the side of your body and bend your lower arm to 90 degrees with your forearm resting on the table. While holding a dumbbell, rotate your shoulder inwards and raise your forearm to your chest. Lower slowly to the starting position and repeat until your arm is tired, and then repeat the exercise with your other arm.

External Rotation

External rotation is another exercise that also helps strengthen your rotator cuff muscles. Begin this exercise by lying on your side with your lower arm extended above your head. Place a rolled-up towel underneath your lower armpit for comfort. Bend your upper arm to 90 degrees so that you forearm is resting on your chest. With a dumbbell in hand, rotate your shoulder out and lift your forearm off your chest until it is level with your shoulder. Lower slowly and repeat. As with internal rotation, repeat the exercise with your other arm.

Horizontal Rotation

According to Phil Davies, a certified strength and condition specialist from Sports Fitness Advisor, horizontal rotation is another exercise that can help you strengthen your rotator cuff muscles. Start this exercise by standing with your elbows at your shoulder level and flexed to 90 degrees. Hold your weights in each hand and rotate your hands toward the ceiling, and the return to the starting position.

Considerations

When exercising your rotator cuff muscles, you should use light hand weights. Doing three sets of 12 to 15 repetitions for each exercise can help you effectively strengthen these muscles. You should stop exercising if any of these exercises cause pain in your shoulder area. The American College of Sports Medicine recommends strength training exercises for all of your major muscle groups, including your shoulders, at least two times each week.