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Strengthen Your Rotator Cuffs 2 ~ Action Plan

This routine targets your rotator cuffs and is perfect for strengthening them. Simply incorporate it into your weekly exercise regimen and watch your strength improve. The weights and reps are set by default but can be easily customized to fit your needs. Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with your own targets

  • 40 minutes
  • Intermediate
  • Shoulders

Interests

Mobility Posture Strength

Anatomy

Equipment

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Dumbbell

Resistance Bands

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Weight-bearing exercises

These exercises require either a dumbbell or a kettlebell. Keep the weights light

Hanging Shoulder Rotations with Kettlebell
Beginner
Shoulders
Set Weight (kg) Time (s)
1 12 30
Rest - 00:30
2 12 30
Rest - 00:30
Standing Bent over Pronated Grip Alternating Dumbbell Rear Flye
Beginner
Upper Back
Set Reps Weight (kg)
1 8 8
Rest - 00:30
2 8 8
Rest - 00:30
Laying Neutral Grip Dumbbell External Shoulder Rotation
Beginner
Shoulders
Set Reps Weight (kg)
1 8 8
Rest - 00:30
2 8 8
Rest - 00:30
Laying Neutral Grip Dumbbell Internal Shoulder Rotation
Beginner
Shoulders
Set Reps Weight (kg)
1 8 8
Rest - 00:30
2 8 8
Rest - 00:30

Resistance Band exercises

Get ready for some internal and external rotation of the shoulder joints.

Resistance Band Lying Shoulder Rotation (External)
Beginner
Shoulders
Set Reps
1 8
Rest - 00:30
2 8
Rest - 00:30
Resistance Band Underhand Row
Intermediate
Upper Back
Set Reps
1 10
Rest - 00:30
2 10
Rest - 00:30
Resistance Band Half Bow (Mid Anchored)
Beginner
Shoulders
Set Reps
1 8
Rest - 00:30
2 8
Rest - 00:30
Resistance Band Internal Rotation (Mid Anchored)
Beginner
Shoulders
Set Reps
1 8
Rest - 00:30
2 8
Rest - 00:30
Resistance Band External Rotation (Mid Anchored)
Intermediate
Shoulders
Set Reps
1 8
Rest - 00:30
2 8
Rest - 00:30

Bodyweight exercises

No equipment needed for this section.

Laying Supinated Scapular Retractions (T Lift)
Beginner
Upper Back
Set Reps
1 8
Rest - 00:30
2 8
Rest - 00:30
3 8
Rest - 00:30
Scapular Squeeze
Beginner
Upper Back
Set Reps
1 8
Rest - 00:30
Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 18
Rest - 00:20
2 18
Rest - 00:30
Chest & Shoulder Stretch using Door Frame
Beginner
Shoulders | Chest
Set Time (s)
1 18
Rest - 00:20
2 18

Created by

Leon Ward’s BurnIt
Personal trainer

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