The supraspinatus muscle is one of the rotator cuff muscles in the shoulder. According to ExRx.net, the supraspinatus is the most often injured rotator cuff muscle. Throwing sports and falls can lead to injury of the supraspinatus. The rotator cuff muscles are small and delicate and often are not trained or strengthened properly unless specific physiotherapy or rehab exercises are performed.
Internal Lateral Raise
The internal lateral raise or front lateral raise helps to isolate the rotator cuff muscles, including the supraspinatus. The exercise should be done with extremely light weights, no more than 5 lbs. for advanced users and lighter for beginners or people with weakened arms. Start by holding a dumbbell in each hand with your arms straight at your sides. Rotate the dumbbells in your hands so that your pinky is as high as you can and then, keeping your arms straight, raise your arms straight out until they are shoulder height and return to the starting position. Remember that your pinky should be up and your thumb down throughout the exercise.
External Rotation
External rotations can be performed sitting or lying and should be performed with weights less than 5 lbs. The movement isolates and focuses on the small muscles of the rotator cuff area, including the supraspinatus. In the lying position, lie on one side and keep your arm straight against your body but bend your elbow to 90 degrees, hold a dumbbell and let it hang in front of your body. Then simply raise and open the arm as much as you can while keeping your arm against your body. In the seated position, sit straight up and extend your arm straight out, then bend your elbow to 90 degrees. Holding a dumbbell, raise your arm up until your palm is above your head and facing straight out, but do not move your shoulder or elbow.
Retraction Lift
The retraction lift exercise is a good move to gain flexibility and develop the rotator cuff and shoulder muscles in a way that they are not usually worked. Start by bending over with one knee resting on a bench, but bend at the waist while keeping your back straight. Let your arm hang down straight to the side of your body while holding a light weight. Then simply pull your shoulder back but keep the rest of your arm straight, plus keep your arm and back still.
Internal Front Raises
Internal front raises are a tweak on the front raise to work the rotator cuff muscles more. Similar to the internal lateral raise, you will rotate your hand a bit to work the rotator muscles. Start by holding light dumbbells of 5 lbs. or less in each hand. Hold the dumbbells at your waist with your arms fully extended, but rotate them so that your thumbs touch your thighs and your pinkies face out. Keep your arms straight and simply raise the dumbbells up straight in front of your face to head level, hold for a second and return to the starting position.
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