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Rotator Cuff Exercises Videos
This page links to all videos
for rotator cuff exercises available on Fitness for One and All. These
videos show the proper form and set-up for these exercises. The videos were taken during various workouts by
Rotator cuff work
is done using light DBs or weight plates. The weights can be rotated at different angles. These
are the type of exercises that are done as rehab when someone injuries their
rotator cuff or shoulder area in general. But doing them before an injury is
called "prehab" and can help prevent such injuries. I
did such exercises for my shoulder after my
bicycle accident. See the following site for pics
and discussions of the types of exercises I am referring to:
Below are videos of different rotator cuff exercises. Of course, the
exercises are repeated with the other arm. Note that on the DBs I am using
“fractional plates.” These consist of two each of 1.0s, 3/4s, 1/2s, and 1/4s.
For exercise like this, these are ideal for gradual increases. They are
available at Amazon.
It is best to do these exercises when your shoulders are already warmed up.
Initially I was doing them after my Bench or Bench Assistance workouts. But
starting at the end of May 2015 I started doing them after hitting a heavy bag
for my morning cardio.
The shorthand is date
(month/day/year), followed by pounds/ reps.
2007 - 2008
- Lying -
Out and In - 7/20/07, 11/12. This video shows two different exercises.
Both are done laying down. For the first, the arm is rotated out; for the
second, it is rotated in. They can be done together as here, or separately.
Sitting - Side - 7/30/07, 12/12. This exercise is done sitting on the
floor, with the upper arm resting on a bench to the side.
Sitting - Front - 11/26/07, 7/12. This exercise is also done sitting on
the floor, with the upper arm resting on a bench to the front.
- Up - 11/29/07, 7/12. This exercise is done laying down, rotating the
Lying - Down - 12/28/07, 7/12. This exercise is the opposite of the
above. It is done laying down, rotating the arm down.
Lying on side - 1/27/08, 6/12. This exercise is done lying on your side.
The arm is bent and raised as high as possible, then lowered. Be sure to
pause at the top and low points so as to prevent just swinging the arm up
and down. The same would apply to all of these exercises.
Shoulder Horn - 11/23/08, 7.5/12. This is probably the most effective
rotator cuff exercise as the shoulder horn holds your arms in the correct
position. They can be done alternating arms as seen here, or with the arms
moving together. If you need a shoulder horn, it is available at:
2015 - Present
- Shoulder Horn - 4/12/15, 3.5s/8,
- Sitting, Front
- 4/19/15, 3.5/8.
Shoulder Horn - 5/31/15, 3.0s/8, alternating arms.
on side - 6/3/15, 3.0s/8.
Out - 6/8/15, 3.0s/8.
Lying, Up - 6/10/15, 3.0s/8.
Shoulder Horn (arms together)- 9/2/15, 3.75/8.
in - 9/6/15, 3.75/8.
Sitting, front - 9/9/15, 3.75/8.
Lying, down - 9/16/15, 3.75/8.
Shoulder Horn (arms together) - 3/26/16,
in - 3/30/16,
Sitting, front - 4/3/16,
- 4/6/16, 4.5/10.
Horn (alternate arms) - 6/12/16,
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