BEST Rotator Cuff Exercises? (Not What You Think!)

Summary by Krater

This video explains how to train the rotator cuff muscles using shoulder rotation, shoulder elevation, and compound exercises, providing a comprehensive program to build strength and stability.

From the video

Answers: How do I train my rotator cuff muscles?

• rotator cuff anatomy
• shoulder rotation exercises
• shoulder elevation progressions
• compound shoulder exercises
• rotator cuff programming

Exercises

• side lying external rotation · dumbbell · 3-4 sets of 10-20 reps
• cable or band external rotation · cable or band · 3-4 sets of 10-20 reps
• elbow on knee external rotation · dumbbell · 3-4 sets of 10-20 reps
• loop band external rotation · loop band · 3-4 sets of 10-20 reps
• prone external rotation 90/90 · bench · 3-4 sets of 10-20 reps
• cable or band external rotation 90/90 · cable or band · 3-4 sets of 10-20 reps
• band or cable A · band or cable · 3 sets of 12-15 reps
• band or cable T · band or cable · 3 sets of 12-15 reps
• band or cable Y · band or cable · 3 sets of 12-15 reps
• banded angel · band · 3-4 sets of 8-12 reps
• prone A · bench · 3 sets of 12-15 reps
• prone T · bench · 3 sets of 12-15 reps
• prone Y · bench · 3 sets of 12-15 reps
• prone angel · floor · 3-4 sets of 8-12 reps
• lateral raise 90 · dumbbell · 3 sets of 12-15 reps
• butterfly lateral raise · dumbbell · 3-4 sets of 10-15 reps
• scaption 90 · dumbbell · 3 sets of 12-15 reps
• scaption 120 · dumbbell · 3 sets of 12-15 reps
• scaption overhead · dumbbell · 3-4 sets of 10-15 reps
• push-up · bodyweight or bench · 3-4 sets
• overhead press · barbell, dumbbell, or kettlebell · 3-4 sets of 6-12 reps
• inverted row · TRX or barbell · 3-4 sets of 10-15 reps
• pull-up · pull-up bar · 3-4 sets of 6-12 reps

What it concludes

• To maximize rotator cuff strength, focus on a comprehensive program rather than isolation alone.
• Perform rotator cuff exercises 2 to 3 times a week for a minimum of 12 weeks to increase strength and capacity.