The Best Rotator Cuff Strengthening Routine (BULLETPROOF YOUR SHOULDERS)
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- เผยแพร่เมื่อ 13 ก.ค. 2019
- Performing the best rotator cuff exercises are crucial for shoulder health, injury prevention, and they can even help increase your strength. In this video, you'll learn how to perform three simple and effective rotator cuff exercises. Nothing will set you back more than injuries on your quest to build muscle and lose fat. Shoulder injuries are one of the most common injuries lifters experience. Shoulder injury tends to be the worst for your gains as it prevents you from doing any upper body exercises.
The first step is to choose the right shoulder exercises, and more importantly, perform them correctly. There are also four muscles surrounding the shoulder joint, which collectively comprise the rotator cuff. It’s important to train these rotator cuff muscles directly with a rotator cuff routine in order to prevent shoulder imbalances over time.
Here are three rotator cuff exercises I recommend incorporating into your routine for rotator cuff strengthening:
The first rotator cuff exercise in this routine is called the full can. The full can targets the supraspinatus muscle of the rotator cuff. This exercise is perfect for strengthening this muscle, as shown in a 2007 EMG analysis of various common exercises for the supraspinatus. The full can elicits a high amount of EMG activity of the supraspinatus with the least amount of deltoid activity.
This next exercise is going to be used to target the 2 posterior rotator cuff muscles at once; the infraspinatus and the teres minor. This rotator cuff with dumbbells is a convenient option to do at your gym as well, requiring minimal equipment. According to a 2004 EMG analysis of the rotator cuff muscles, this exercise elicits the highest infraspinatus and teres minor activation when compared to several other rotator cuff exercises. This exercise also has the lowest strain on the shoulder joint.
For the last exercise, we’re going to move onto something called the external rotation press. This exercise is going to challenge and strengthen all 4 rotator cuff muscles to a certain degree.
While the prior two exercises are great at strengthening the various rotator cuff muscles, many of the movements lifters perform in the gym take place above shoulder height in positions where the shoulder joint becomes more vulnerable to injury. This is where the external rotation press comes in handy.
The above exercises can be performed as a routine 2-3 times per week, and are summarized with tutorials in the below PDF.
Download your FREE PDF rotator cuff routine: builtwithscience.com/rcpdf/
It’s key muscle groups like the rotator cuff that are overlooked, but really are what’s going to protect you from injury. That’s exactly why within my Built With Science programs there’s a high priority placed on training key muscle groups like the rotator cuff, which is integrated into your weekly weights routines so that you can effectively transform your body without developing imbalances in the process.
To join today, simply head on over and take the starting point analysis quiz to discover the best program for you:
builtwithscience.com/bws-free...
GRAPHICS: Vector art from Vecteezy.com
STUDIES:
EXERCISES FOR SCAPULOTHORACIC MUSCULATURE
www.jospt.org/doi/full/10.251...
EGM ANALYSIS OF SUPRASPINATUS MUSCLES
www.ncbi.nlm.nih.gov/pmc/arti...
EGM ANALYSIS OF ROTATOR CUFF DURING EXTERNAL ROTATION
www.ncbi.nlm.nih.gov/pubmed/1...
Subscribe to my channel here: th-cam.com/users/jeremyethier...
Hope you enjoyed this one! Don’t forget to grab the free PDF of the routine here: builtwithscience.com/rcpdf/ . Cheers!
Jeremy Ethier this is great, thank you! Would you be able to do a video like this about hip muscles?
Great vid! Could you make a vid on how to train legs without using knees for us without a meniscus or damaged knees?
More physio vids would be great
Cheers great vid as usual
Hi Jeremy. I've had shoulder dislocation a couple of times. Will this exercise supposedly strengthen it? I've been considering a surgery too.
Great video full knowledge thanks Jeremy
Timestamp for exercises
1:56 1st Full Can 2-3 sets of 15-20 reps
3:52 2nd Side Lying External Rotation
5:51 3rd External Rotation Press 10-15 reps
Thank you
I love you
How many times per week?
Isn’t the external rotation press the same as a face pull?
Should I squeeze my shoulder blades and pull it down on the 3rd exercise
We are all here because of fked up shoulder already 🥲
Man mine is like very painful 😢
Did you fix you shoulder??
@pykid1915 yes daily before going to sleep i one rotater cuff push back exercise, and daily morning i do 3 types of door rotator cuff push back exercises, and during chest and shoulder compulsory after every set i do 1 set of hang push shoulders back, and during any other exercises if even little pain i feel on shoulders i do 1 set of hanging push back shoulder exercises , hepled me
@@FindingHiddenTruth I am trying to do excercise. But when I do external rotation. I have pain. I am waiting to see physiotherapy
@pykid1915 one night, during sleeping for 2 hours lying on bed, i dropped my shoulder down, tightened my back, and pushed my full hand back the next day it was less painful
This is just awesome. I injured my left cuff 10 years ago doing cable lats pull down behind my neck (awful for the shoulder). The injury never healed completely and from time to time it came back, clicked or made me feel pain when doing bench press or military press. I followed these exercises doing them 2 times a week each one, and in just on month the clicking and pain went away, my strength improved and my trapeziums grew a lot. Thanks a lot Jeremy! I owe you a big one.
Thats awesome
That’s awesome except 1 month is not enough for a muscle to grow a lot
@@GreenTacoHat It can be enough for injuries to get better, especially if you just start. It's also helped me a lot in the first month
What other exercises did you do while doing these?
@@snarf45 Yeah true, and as time goes on its gets harder to grow that muscle. So you have to switch up the exercises but still target the same muscle
Jeremy: Assume a side lying position with a towel pinned between your top arm and body. Me: OK I'll do the exercise but skip the towel part I'm sure that's just extra. Jeremy: The towel is EXTREMELY important as EMG studies show...
He knows how his audience thinks
Had a right shoulder pain which made bench pressing unbearable. After a couple of weeks of literally just the first two exercises, it completely went away! Highly recommend
That’s awesome, unfortunately my right shoulder is injured now and it made me performance go down big time, I went from benching 275 for reps to barely lifting 185, the pain I have is in the rear felt idk what is it called, it hurt the lost when I bench press and shoulder press, did you have the same type of injury? And did the injury recover significantly?
@@mot8862 maybe it's late for the answer, but I imagine the rear delt you are referring to is the infraspinatus. Following this routine you should be addressing any imbalance in any of those muscles. I hope you're better now.
@@Draquenfull thank you for replying, Thank god the injury is gone by now, I have to quit doing bench and shoulder press for months with lots of rehab exercise like the ones in this video, now I am back to benching and doing shoulder press but not as heavy as before. Also I feel like the injured shoulder side is not even balanced with my left side when I lift up both my arms, I don’t know how to fix this
Wow, I had rotator surgery in 2019; but still hurt. Been doing Jeremy's 4 simple exercises for two week now
No Hurt !!!! Am carefully lifting; watching his videos along with his rotator exercises . Am sleeping all night! Thanks Jeremy!
Really brother
3 exercises
Man I wish I knew this before wrecking my left shoulder.. I’m currently in the no gain situation due to an injury :(
How did you injure youself?
Did you fix your injury?
so am i
i feel ya
Bro don’t worry you’ll get better gains real soon
Lol these are all what my physical therapist had me doing, good shit
Exercise 1 - 1:55
Exercise 2 - 3:51
Exercise 3 - 5:48
Suyash J Thanks!
You da man!
Thanks
Thank god
I need you in my life
01:57 Full can exercise (supraspinatus)
03:54 Side lying external rotation (infraspinatus and teres minor)
05:50 External rotation press
Rest how long between sets
@@godwin6506 2 mins imo
@@godwin6506 as much as you need to be able to take the sets to failure, or near failure. You may need only 30 seconds, you may need 2 minutes. Choose accordingly.
Should I squeeze my shoulder blades together and pull them down on external rotation press?
@@awanweedis for push day?
Exercises like these remedied my shoulder pain. I used bands and it didn’t take much resistance to improve the injury I had. Very beneficial info. 👍
Ty. Good to know . My shoulder has been hurting. And been looking around for the right exercise to do. To help ease the pain.
I started lifting 2 months ago. I subscribed to two of your programs. But from years of sleeping on my shoulder, the impingement came out when I apply weights to it. Doing those plate lifts help to get rid of my pain.
THIS IS THE BEST VIDEO ON TH-cam FOR FIXING YOUR SHOULDER!
Really,j have the same pain
hows it now?
@@weebspeakeasy314 I haven't done these exercises in a while because I trained myself to stop sleeping on my shoulder. And I try to maintain good form and not make any dangerous movements to my shoulders while benchpressing and overheadpressing.
@@raby760 oh ok
The amount of well researched info, the sheer aesthetics of the anatomical images and the model/instructor is unparalleled in any other channels! 10/10.
Dude I just tried the first one with good form and scapular activation after a week and half of shoulder impingement and the feeling was amazing! Thank you a lot! I will try all of em and pay close attention to ur channel
Another thing good for shoulder impingement is hanging from a bar
@@shikhar2327 passive or active hang?
@@xpekerin4056 passive, palms out.
Hows your shoulder
@@emangla5601 In the best condition I ve ever had, even after several dislocations etc.. Right now I work out shoulder twice a week plus adding rotator cuff activation exercises and it's golden. I am much better than I used to. Its all perseverance and address the pain as soon as it comes. Never stop training.
Fixed my shoulders immediately. One of the best and most useful videos I’ve ever seen! 10/10 💯🙏🏼
Thanks for this! New subscriber! I'm almost 60 and I've had rotator cuff injuries and 3 surgeries and have not worked out hard for many years. I've recently started working out again and my focus was slowly building strength in my rotator cuff region. This will help immensely! Watching the exercises done correctly on video is exactly what I needed. Thanks for sharing!
Nobody know how serious it is to do all these to prevent injuries. Thanks for the video!
I have been lifting for 6 months all your videos have answered so many questions. I have hit my first goals much qicker because of you. I appreciate the time you put in to your craft.
I had about 9 surgeries from playing basketball from rotator cuff to ruptured Achilles tendon I love this video and will continue to watch your videos and hope to prevent further injuries thank you
Hello. Is it true that heel drop exercise is a great way to stretch and strengthen Achilles tendons?
Magnificent video! Thanks for your help Jeremy.
Excellent visual demo on these exercises. I'm 62 and feeling the pain in my right shoulder. I've been seeing a chiropractor for some work on my shoulder. She's given me all these exercises to do, but having the actual visualization and seeing you demo these exercises has truly motivated me to keep up with my self-healing. Thank you!
Jeremy I just want to thank you for all your videos. They helped me to be more knowledgeable. Especially, i don't look like a newbie anymore at our gym. I can now bench more than my body weight and have a healthy routine of work out set that works for me. Thanks again and can't wait for another video.
Jeremy, I trust this video for rotator muscles work because you reference studies from peer reviewed journals and give the links. I really appreciate that kind of attention to detail!
I injured my rotator cuff at the gym. I am glad that i found this tutorial because this is the best Ive seen online. It is clear and easy to follow. Thank you so much.
I've been into weights for about 5 months now watching every video or channel my hand gets on and by far your channel is the best out there. Thanks Jeremy, for being precise and on point every time
Should I squeeze my shoulder blades together and pull them down on external rotation press?
Young man this little video has worked wonders. My posture looks better and resting shoulder position seems to have improved. I'm a bit shocked. Had just been living with it for so long
Thank you!!
This is pure gold. Thank you so much. Best regards from Brazil.
I finally found the reason why nobody suggests exercises on internal rotation. This finally helped me get the full context. Thank you a lot, I really like your content.
2:40 fullcan
4:30 side lying ext rotation
6:25 ext rotational press
Man your just pure information, no show offs no advertisements nothing!!keep doing these videos you deserve 10 million subs.
You’re describing athlean x. Who coincidentally has 10 million subs. Lol
thank you so much; my right shoulder had been in pain on and off (usually on) from years of poor form playing netball, basketball and squash. tried so many different things with only temporary results. i've been doing these exercises for 5 days and the relief is so great. thought i would end up needing surgery but this has helped tremendously. thank you so much
Just high quality content here. No BS, straight to the point. Thank you so much!
*Jeff Cavaliere wants to know your location*
Is that because athlean x also recommends some weird exercises?
Anyone explains?
Jeff loves building weaker muscles in order to stop imbalances and lessen chance of injury
I think Jeff would strongly approve of this video
George Face pulls added for sure 😆
Only face pull is all u need
Man..you are a beast. I love your scientific and step by step attitude. Best channel if you want to understand how your body work while working out :)
Great video! Thank you very much!
Just tried this shoulder workout today, love the last one. Super awesome compound movement
Thank you I needed this video so bad. Tore my rotator cuff 3 years ago and had surgery afterwards. Still haven't fully recovered but after this video seeing what's best for rebuilding around the rotator cuff this definitely gives me hope of an full recovery. Thanks again...💪🏾💯
How are things going for you now?
@@ArnoldMontes things are great still in pain every blue moon but for the most part I've fully recovered. I'm back bowling and my shoulder gets stronger each time out. This video really helped...💯💪🏾
hey bro i wanted to ask a question, do rotator cuffs also get sore as every other muscle when we train them? cuz my rotator cuffs are burning (i trained them yesterday)
Jeremy, I just love your vids, these are like my study material sooo often. I'm mother of 2yo girl, I'm after C - section and I am physically still a mess. My bad posture, weak muscles after pregnancy, half-dead belly... and videos like this one help me a lot.
One big thank you for all your work here 🌹
Can't wait to start doing these exercises. My 80 year old father had a rotator cuff tear. He went through hell with the pain. I don't wish this injury upon anyone. Keep strengthening your rotator cuff
Having very badly damaged both RC muscle groups through bike crashes, this video is a game changer for me. Thanks Jeremy
Thank you so much for this video, i got rid of my shoulder impingement for good. Especially the excercise #3 helped me a lot. I can workout without any pain again. It took just one month of following your routine and i have full pain-free range of motion again. I'm so happy about this. Before i started i suffered from pain in my right shoulder during almost every pressing excercise. Benchpress, shoulder press and even tricep dips felt like i had a knife piercing right through the shoulder.
I've looked at hundreds of TH-cam's for shoulder pain. Some have helped a little. But this series has actually helped me get back to lifting weights again! I do this routine once a week and I do one set of each before any upper body workout. I'm back at it again! Thanks.
i did push-ups too many times and my shoulders are hurting underneath the deltoids, probably rotator cuffs. will doing these help it to get rid of pain? was your case similar?
@@Pawan-np9ze . Yes my issue was similar. It was also from benching and over doing it in general. I use this guys routine to warm up and maintain before upper body workouts now.
@@byronclyatt3580 thankyou for replying....lots of people don't do that
Your vids are excellent! And I am a 55 year old ER doc who has practiced medicine since 1993 and was bodybuilding since 1985...so 28 years of medicine and 36 years of weight training.
A decade of sitting in front of my computer with hunched over shoulders left me with lots of back pain and I would have to constantly massage them for some relief. I'm really glad to have found this video. Now slowly working to fix my issues.
Awesome Jeremy, I needed to strengthen my rotator cuffs. Thanks for sharing God bless 🙏.
I had a tear in my rotator cuff! I don’t bodybuild any more because of it! Thanks for the information, awesome content!
Did you have to get surgery?
hows your shoulder now ?
How are you now ?
man thank you for making videos. they’re always the MOST helpful to my life, i’m sure everyone else’s too
Excellent video, thank you!
20 Years ago I seriously injured my right rotator cuff, resulting in a frozen shoulder. That took more than 4 months to heal, more or less. It was the end of my working out days.
Why was it the end if you healed after 4 months?
I thought I am the only person. Right shoulder, frozen shoulder, rotator cuff mild tear has f***ed my four years of life and muscle gains.. and it's keep f****ng..
Thanks for a great video! My rotator cuff felt weak, my shoulder would click all the time so decided to implement these workouts. The clicking has stopped and my shoulders are feeling much stronger already, I'm looking forward to making some more gains in the gym knowing my shoulders will be strong. Thanks for the help 🙏
Did you still feel shoulder pain the first times you did those exercises?
@@DANGERprone98 Hi mate, I don't feel shoulder pain doing there exercises, may get the odd clicking but that's about it 👍
@@newcastle911ify ole thanks! I just started with doing the exercise today and felt little shoulder pain, maybe my form isn't good enough 😐
@@DANGERprone98 I'd make sure the weight you're using isn't too heavy and see if that feels better
I get poping sound when i do 2nd one any solution??
Thanks for the amazing content! Every video of this channel is a lesson. I've been learning a whole lot and it's been extremely helpful! Wish I'd seen these videos sooner, before injury happen! Really appreciate it!
Holy shirt. This might be one of the best "shoulder Videos" i've seen so far. And i've seen them all. Unfortunetally. You Put great effort
As a medical professional, great video. The only youtuber i would recommend
What about Jeff cavaliere?
Marcelo Albanesi he knows the anatomy but doesnt tie it to actual data. Just knowing the anatomy allows you to theorize whats "good" for the body but that doesnt always correlate with clinical results.
@@ATA-wi2lh Can you elaborate a little bit more please? He always addresses problems with effective solutions IMO.
Francisco Abusleme explaining why X is a problem is not the same as "X is the problem based on Y study"
@@ATA-wi2lh Ok, but experience is often better than studies. His foundation is tacitly built upon a ton of studies. Having coached hundred of athletes is more valuable than relying solely on papers that usually contradict with each other.
I was hit head-on riding my motorcycle and was drug underneath an SUV. I got a little messed up, as you might imagine... I have watched a lot of the Athlean X and other videos on TH-cam to help me in my recovery. My left shoulder still bothers me quite a bit and I think the problem might be my rotator cuff. This video was very well put together and explains everything nicely. I’m thinking it will help, thanks!
Hows the recovery going? You're doing better these days?
@@TheWisdom3 Wondering the same i was in a car crash shoulder is in constant pain nearly been a year hORRID.
Extremely helpful. It's good to have just a small set of exercises to go by rather than being so overwhelmed on the Internet with so many exercises. These are my go-to's.
Amazingly well done vid
THANKS ! !
Amazing video edit, perfect bullet points, very detail oriented. Serioulsly, thank you.
Thank you so much for this video Jeremy. I injured both my shoulders last year (impingement and tendinitis from repetitive work. Very, very painful.) and had to go through months of physical therapy. These exercises are very similar to what my therapist gave me, but your recommendations feel so much more targeted and I feel like I'm making progress so much quicker. Thank you! Your videos are great 😁
Have you gotten better?
@tiagoamaral9762 I have! A combination of ice and heat, these exercises, and taking Aleeve is what worked for me. Also being mindful of posture and how I'm using my shoulders and bearing weight was important
Do still have any issues?
Great instructional video with the science included! I love it and will implement your technique in my left arm for now. It looks like I was doing many of the wrong exercises prior!! Yikes....I've been a step down nurse for over 35 years and appreciate the science!! Just had my right rotator cuff repaired due to a complete tear of my Supraspinatus. Unfortunately he did not repair the total tear of the long bicept head stating I don't really need it. Aesthetically I would have like it reattached. I Just started PT yesterday (1 month out from surgery) and doing stretching exercises right now. I will download your PDF of the routines!!! Thanks so much!!
Excellent video, been in and out of gyms for roughly 20 years and have only recently found out how important the rotator cuff muscles are, great video 💪👏
Thank you! This has been so helpful, I instantly felt the difference in my shoulders.
This is the best and most complete video about Rotator Cuff I've seen on TH-cam.
Thank you! Best video about this topic.
Thank you. I will start incorporating this into my exercise regime. I tend to have small shoulder injuries the more weights I use.
Save it for the end of your workout guys. Don’t wanna snap anything up if they’re fatigued
Man I got so many injuries, which are due to incorrect weight training that I now only focus on cardio LOL
Best rotator cuff exercise video I've ever seen!
was having some serious problems with my shoulders from weight lifting and tennis, only just now understanding why. Gonna start implementing these into my workouts, thanks!
did it help ?
Don’t even do heavy weight lifting until you’ve spent months on bulletproof ankles, knees, hips and shoulders.
what do you mean by "bulletproof"?
@@TheAkenox strengthening the body parts to the point where, when you execute the movement it is pain free.
(different from sore pain, it is important for one to understand the difference between sore pain and chronic pain)
You can bulletproof these parts of your body by focusing on building strength through increased flexibility and increased range of motion
It means your making them so strong it’ll prevent you from having any injuries, hence bulletproofing
@@MessiGuitarist49 any tips / videos on how to do that ?
I appreciate you a lot man I’m on the road to getting my body back together after it being injured for so long
Very informative. Thanks 😊
Your work ethic on TH-cam is amazing, keep it up bro...You're influencing alot of people in a great way.
*a lot is two words.
@@MrKarma-bv5dp lmfao I was waiting for someone to correct him :)
Thank you for all that you do, Jeremy
Thanks, great video!
One of the best utube channels. Thank you.
I am 3 shoulder surgeries down if anyone is reading this and is questioning it don’t... these surgeries have ruined my life! Follow these don’t end up like me 🙏🏽🙏🏽
I've just come out of surgery, I had torn labrum, what's been the trouble for you?
I love this video man. We are focused on the other exercises but sometimes you gotta focus on the building blocks.
You really came in clutch man because I have been feeling pain in my rotator cuffs after going heavier than usual. Time to focus on those small, but important muscles!
Great info! Thanks!
This is honestly one of the best shoulder videos out there! Well done
I love this video. Everything is well explained and I like how you show the correct and incorrect form side by side making it easy to understand what your talking about. By far the best video I’ve seen about this subject, thanks. I just subbed.
Thank you so much for this valuable information
One of the best exercise channels- Period.
I like the videos that you’ve posted in your injury prevention playlist. They have helped me so much, and from watching these videos I was able to come across Dr. Stuart McGill, whose expertise has helped me understand the importance of spine hygiene. Thank you very much Jeremy for including him in your videos. 🙏
With the extent of knowledge you have, and how simply you explain each exercise, I was wondering if you can make workout videos for specific athletes. Like golfers, swimmers, and so on 👍
RIP me was in a car crash and tore my RC, game over for me people take care of your shoulders.
Completely clear instructions. I did two of these exercises last time at the gym and will do all of them tomorrow (by the book). Thanks.
yo this is so high quality my man ur a legend
Jesus Christ bro... I have had shoulder pain for years... after starting back at the gym the pain was coming back full force... I was laying on the couch about 10minutes ago and started looking up exercises... not gonna lie, already feels a little better
Thank you much!
I get more out of your videos than I do from any of the power-lifting groups that I belong to. I am a competitive power-lifter and your techniques and instruction has helped keep me competing without injury and I turn 45 in a couple of days. I just wanted to say thank you.
Thank you, great description and how to do these strengthening exercises correctly.
Excellent information thank you
Actual timestamps:
Full Can: 2:41
Side-Lying External Rotation: 4:52
External Rotation Press: 6:24
Rotator Cuff Routine: 8:20
😊 thanks
Thanks
Thanks man. I was always worried about going to heavy on the shoulder(mainly due to f'ed up posture). This is just the perfect video for me.
I found these exercises very effective, Thank you man.
Jeremy. Great video on rotator cuff. Thanks
this is good cause chest day was beginning to hurt my shoulders more and more!
I hear you! I actually developed impingement and had to get a cortisone shot along with PT, like he says in this video nothing worse than an injury to mess with your gains
Face Pulls, it literally does all of these things along with the often neglected rear delt. *athleanx intensifies*
For sure. I didn't include it in here as IMO face pulls should always be incorporated somewhere in your main weights workouts (e.g. back/shoulder days).
Face pulls are good, but lack external rotation. Finish the movement with a pressing motion and then it's much better.
@@JeremyEthier also you can't steal athleanx signature move. That would kind of look bad. I am glad you didn't cover them here but mentioning them in the video would have been ok.
@@burningflex2344 athlean x didnt invent the face pull exercice, go outside
@@jacktragic6375 yes they do, if you aren't externally rotating your arms while doing it you're doing a rear delt row, not a face pull.
Thank you - I’ll try
Awesome quality man. The good explanations, the visualizations and editing, 10/10. Already feel my shoulder pain going away.
Thanks man, I've had rotator cuff problems my whole life. Will for sure incorporate these into my workout. Really like how you bring in the science and proved studies into your videos. Keep up the good work!
Hey man It’s been a year since your comment, if you implemented this can you describe if this has significantly helped. Thanks
@@rajidselim6867 I’ve been doing this for about a month and it helps a ton