Rotator Cuff ActivationMay 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.
For a comprehensive rotator cuff training program, perform:
- 1 Loaded External Rotation Exercise
- Stability Exercise (KB Carry, Shoulder Tap Plank, etc.)
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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