Rotator Cuff Weight Exercises

Mar 28, 2010 | By Jen Weir

The rotator cuff is a system of muscles and tendons that form a covering over the top of the humerus bone of the arm. The four muscles that constitute the rotator cuff include the supraspinatus, infraspinatus, teres minor and the subscapularis. According to the book "Anatomy & Physiology," the main function of the rotator cuff muscles is to reinforce the capsule of the shoulder joint to prevent dislocation of the humerus as well as cause internal and external rotation of the shoulder. This muscle group is often injured during activities that require the arm to go above shoulder level, such as swimming, tennis, and throwing, per "Basic Weight Training for Men and Women." To prevent such injuries, it is critical to keep the muscles strong and flexible.

Dumbbell Internal Rotation

The internal rotation exercise develops the subscapularis, the muscle of the rotator cuff that causes your shoulder to rotate inward. Lie on your right side on a bench with your right arm underneath you. Your elbow should be bent at ninety degrees with your hand extended over your chest holding a dumbbell (your fist should be pointing toward the ceiling). Slowly lower the weight down so that your forearm is horizontal, then slowly lift it back to the starting position.

Dumbbell External Rotation

The external rotation exercise strengthens the infraspinatus and teres minor, the muscles of the rotator cuff that cause your arm to rotate outward. Lie on your right side on a bench. Grasp a dumbbell in your left hand, bend your left elbow to ninety degrees, keeping your elbow tight against your rib cage. Slowly lower the weight down across your body, then raise it back up to the starting position.

Empty-Can Exercise

The empty-can exercise strengthens the supraspinatus muscle, which is the muscle of the rotator cuff group that is most often injured. Stand with your feet slightly apart and hold a dumbbell in each hand with your palms facing outward. Begin with the weights in front of your hips. Keeping your arms straight, raise the weights to shoulder height, then slowly lower back down to the starting position.