View this plan on Fitain

Strengthen Your Rotator Cuffs 2 ~ Action Plan

This routine targets your rotator cuffs in hopes of strengthening them. Its a step up from my previous one. Simply incorporate this into your weekly exercise regiment. Hope it helps

  • 25 minutes
  • Intermediate
  • Dumbbell · Resistance Bands
  • Shoulders
Build muscle Mobility Posture

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Exercises

Routine

Note: If you don’t have a kettlebell, switch to a dumbbell Keep the weights light

Kettlebell Pendulum Swing
  • Shoulders
  • Beginner
Set Weight (kg) Time (s)
1 30
2 30
Dumbbell Reverse Fly (Alternating)
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 8
2 8
Dumbbell Lying Shoulder Rotation (External)
  • Shoulders
  • Intermediate
Set Reps Weight (kg)
1 8
2 8
Dumbbell Lying Shoulder Rotation (Internal)
  • Shoulders
  • Intermediate
Set Reps Weight (kg)
1 8
2 8
Resistance Band Lying Shoulder Rotation (External)
  • Shoulders
  • Beginner
Set Reps
1 8
2 8
3 8
Resistance Band Underhand Row
  • Upper Back
  • Intermediate
Set Reps
1 10
2 10
3 10
Resistance Band Half Bow (Mid Anchored)
  • Shoulders
  • Beginner
Set Reps
1 8
2 8
Resistance Band Internal Rotation (Mid Anchored)
  • Shoulders
  • Beginner
Set Reps
1 8
2 8
Resistance Band External Rotation (Mid Anchored)
  • Shoulders
  • Intermediate
Set Reps
1 8
2 8
Lying Fly
  • Upper Back
  • Beginner
Set Reps
1 8
2 8
3 8
Scapular Squeeze
  • Upper Back
  • Beginner
Set Reps
1 8
Shoulder Stretch
  • Shoulders
  • Beginner
Set Time (s)
1 30
2 30
3 30
4 30
Doorway Anterior Delt Stretch
  • Shoulders
  • Beginner
Set Time (s)
1 30
2 30

Created by

Leon Ward’s BurnIt
Personal trainer

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.