Workout of Week: Dumbbell Rotator Cuff Workout

Most people are clueless when it comes to rotator cuff health. Not only are they clueless about the much needed attention that your rotator cuff needs, but they have no idea what the rotator cuff does and where “it” is. I say “it” because most people think it is one muscle that is located at the front of the shoulder, and it’s 4 muscles located at the top and posterior shoulder. Let’s set the record straight then get to some great workout tips using the dumbbell.

The Rotator Cuff “SITS” muscles

Abduction:
Supraspinatus
Deltoids can help

External Rotation:
Infraspinatus
Teres Minor
Posterior deltoid can help

Internal Rotation:
Subscapularis
Pectoralis, teres major and latissimus dorsi can help

Dumbbell Rotator Cuff Workout

1. Abduction

Set Up and Action:
1. Grasp dumbbells with an overhand grip.
2. Tighten the abdominal/core muscles and pick up the dumbbells so that they are resting to your sides.
3. Raise the dumbbells laterally until you are at 90 degrees.
4. Lower the dumbbells back to the side and then repeat.

2. External Rotation

Set Up and Action:
1. Grasp the dumbbell with an overhand grip.
2. Lay on your right side with dumbbell in left hand and resting on the stomach.
3. Keep the elbow bent at 90 degrees.
4. Tighten the abdominal/core muscles.
5. Lift the dumbbell up, keeping the elbow to the side, and externally rotate the shoulder as far as you can.
6. Return to the starting position and repeat.
7. Then repeat on the opposite side.

3. Internal Rotation

Set Up and Action:
1. Grasp the dumbbell with an overhand grip.
2. Lay on your right side with dumbbell in right hand.
3. Keep the elbow bent at 90 degrees.
4. Tighten the abdominal/core muscles.
5. Lift the dumbbell up, keeping the elbow to the side, and internally rotate the shoulder as far as you can towards your stomach.
6. Return to the starting position and repeat.
7. Then repeat on the opposite side.

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