Rotator Cuff Activation

rotator cuff activation rotator cuff strength May 27, 2022

How to Train Your Rotator Cuff

Your rotator cuff probably feels left out on your upper body day. Don't neglect it anymore.

Rotator Cuff Function

  • The posterior rotator cuff muscles (infraspinatus and teres minor) function to:⁣
    • Externally rotate the humerus⁣
    • Center the head of the humerus in the glenoid cavity ⁣

Training External Rotation


Ball and Socket Congruency & Stability ⁣- Side Lying DB External Rotation generally elicits the highest posterior rotator cuff activation with scapular plane DB External Rotation coming in a close second. ⁣


Practical Application

For a comprehensive rotator cuff training program, perform:

  • 1 Loaded External Rotation Exercise⁣
  • Stability Exercise (KB Carry, Shoulder Tap Plank, etc.) ⁣
This is the equivalent of doing Hamstring Curls and Single Leg RDLs for a more comprehensive posterior leg workout. ⁣


Note: The Subscapularis internally rotates the shoulder so a truly comprehensive rotator cuff workout would include that but for most people it is less of a priority due to the powerful synergists.

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