Rotator cuff exercises in 3D

The rotator cuff: Supraspinatus, infraspinatus, teres minor (and subscapularis)

Four small muscles from the shoulder blade that wrap around the head of the upper arm bone like a cuff. Three are on the back — supraspinatus above the spine of the shoulder blade, infraspinatus and teres minor below it; subscapularis lies on its front, against the ribs.

What the rotator cuff does

• Hold the ball of the upper arm centred in its shallow socket during every arm movement
• Turn the arm outward (infraspinatus, teres minor) and inward (subscapularis)
• Start lifting the arm out to the side (supraspinatus)

The 3 best rotator cuff exercises

Each one is shown on the 3D figure above, position by position, with the rotator cuff lit red. Tap one to watch it.

Face pull

Beginner · Cable machine · works rear shoulders and rotator cuff, with help from the upper back and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Set a rope handle on a pulley at face height and hold an end in each hand, thumbs toward you.
2. Step back until your arms are straight and the weight lifts.
3. Pull the rope toward your face, splitting the ends apart so your hands finish beside your ears.
4. Squeeze the back of your shoulders, then let your arms return.

Keep in mind: Elbows high, level with the hands; Pull apart and rotate the hands back; Ribs down, no leaning back. Avoid: pulling with the elbows low, like a row; leaning back to move more weight; shrugging toward the ears.

Band external rotation

Beginner · Resistance band, Cable machine · works rotator cuff, with help from the rear shoulders. Typical: 3 × 8–12 each side. Watch it in 3D

1. Anchor a light band at elbow height and stand side-on to it, holding it in the far hand.
2. Keep your elbow tucked against your side, bent to 90°, hand in front of your stomach.
3. Turn your forearm out away from your body as far as you comfortably can, keeping the elbow in place.
4. Return slowly. Finish the set, then switch sides.

Keep in mind: Elbow glued to the ribs (a rolled towel helps); Wrist straight; Slow and smooth. Avoid: elbow drifting away from the side; twisting the body; using a heavy band.

Side-lying external rotation

Beginner · Dumbbells · works rotator cuff, with help from the rear shoulders. Typical: 3 × 8–12 each side. Watch it in 3D

1. Lie on your side with a light dumbbell in your top hand.
2. Rest your top elbow against your side, bent to 90°, forearm across your stomach.
3. Keeping the elbow on your side, rotate your forearm up toward the ceiling.
4. Lower slowly. Switch sides after the set.

Keep in mind: Very light weight; Elbow stays pinned; Move only the forearm. Avoid: lifting the elbow; rolling the body back; going heavy.

Exercises where the rotator cuff help

These train other muscles first, but the rotator cuff work alongside them:

• Band pull-apart (resistance band)
• Dead hang (pull-up bar)
• Prone Y raise (bodyweight)

How to train the rotator cuff

• Band or cable external rotations and face pulls train the outward rotators.
• Use light loads and slow, controlled reps; these muscles are for control, not maximal strength.
• Common in warm-ups before pressing or throwing. Persistent shoulder pain needs a professional’s assessment.

Questions

Other muscles: Chest · Front shoulders · Side shoulders · Rear shoulders · Serratus anterior · All muscles

General fitness information for healthy adults, not medical advice.