Sample Rotator Cuff Exercises

Rotator cuff exercises are very important for strengthening your shoulder girdle and rotator cuffs. These exercises will help strengthen and stabilize your shoulder area while helping you prevent injuries to your rotator cuffs.



Special Report! How To Build Muscle and Burn Fat...FAST!!

This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.


I suggest you do at least two of these exercises two times per week. Personally, I do these exercises every day. Remember, the point of these exercises is to build up the rotator cuff muscles.

Do not, I repeat, do not go heavy on these exercises. If you are just a beginner to these exercises, try doing them without any weight for the first week or so.

Afterwards, try using a small weight such as a two pound dumbbell.

Exercise 1

Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90 degrees and your hand down. Keep your elbow bent, and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.

Exercise 2

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90 degrees and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.

Exercise 3

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90 degrees. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.


NEW from Building Muscle 101!

4 Week Muscle Building Programs for Men - Click here to find out more

4 Week Muscle Building Programs for Women - Click here to find out more


My thanks to http://familydoctor.org For the illustrations and descriptions.

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Tools and Resources HQ > Articles > Muscle Articles