Exercises to Work All of the Rotator Cuff Muscles

The rotator cuff, which is a collection of four muscles in each shoulder, is responsible for keeping the joint stable as you move your upper arm around. The four muscles include the supraspinatus, infraspinatus, teres minor and subscapularis. The shoulder joint is highly susceptible to injury, but by strengthening the rotator cuff muscles, they’ll be better able to handle stress and load. Your rotator cuff muscles are small, so you don’t need to use a large amount of load. Movements should be slow and controlled. Strengthen your rotator cuff two to three days per week and, for each exercise, complete two sets with 10 repetitions in each set.

  1. Internal Rotation

    • Use an exercise band to perform internal rotation, which targets your subscapularis muscle. Attach one end of the band to a door knob or another stable object about hip-height. Stand facing sideways to the door knob with the other end of the band in the hand closest to the knob. Step away from the knob so that the band is tight. Bring your elbow into the side of your hip with your elbow bent to 90 degrees. Keep your elbow into your side as you bring your arm across your body. Move it back to the starting position and then go right into the next repetition. Switch arms.

    External Rotation

    • External rotation builds strength in your infraspinatus and teres minor. Stand with your side to the door. With the band still attached to the door knob, hold the band in the hand furthest from the door. Hold your elbow into your side so your arm is bent to 90 degrees. Start with your arm placed across your body and then externally rotate it outward away from your body. Move it back to the starting position and then repeat for the other arm.

    Empty and Full Can Exercises

    • The empty and full can exercises target the supraspinatus. You can do them without holding any weights in your hands, as the weight of your arms can act as the load your muscles have to lift. However, you can do the exercise while holding light dumbbells. To perform the exercise with full cans, stand with your arms down by your sides with your palms facing inwards toward your legs. If you’re not holding any weights, clench your hands into fists. Lift your arms up and slightly out to your sides until they’re level with your shoulders and then control them back down. The empty can exercise involves the same movement, but with your hands rotated so your palms are facing behind you. Do each exercise for each arm.

    Face-Lying Horizontal Abduction

    • Face-lying horizontal abduction builds strength in the infraspinatus and teres minor. Lie face down on a table or firm bed with one of your arms hanging off the side edge. Hold a light dumbbell with your palm facing in front of you. Keep your elbow straight as you lift up your arm out to the side until it becomes parallel to the floor. Control it back down to the starting position and repeat. Perform the exercise on the opposite arm.