Big shoulders are exceedingly useful – they look great and allow you to carry heavy stuff. Unfortunately, shoulder injuries are all too common in the gym, largely because the shoulder is such a versatile, manoeuvrable joint, which rotates through an amazing number of angles.
In order to protect it against injury you need to include rotator cuff exercises in your training. This three-part shoulder plan targets these small, stabilising muscles, strengthening and conditioning them.
How to do this workout
Rest for two to three minutes between exercises and for one minute between sets. Maintain good form throughout and don't use momentum to complete reps. Warm up with ten easy minutes on a rowing machine.
Rotator Cuff Shoulder Workout
1 External cable rotation
Sets 3 Reps 12 each side
Target Rotator cuffs
Why it works The cable stack applies continual resistance to work the shoulder’s external rotators through their entire range of motion. Your core is called on to stabilise the movement across the rotational plane.
- Brace your core and retract your shoulders before each rep.
- Draw the cable across without moving your shoulder back.
- Return the cable to the start slowly and with control.
2 Internal cable rotation
Sets 3 Reps 12 each side
Target Rotator cuffs
Why it works In order to develop the shoulder’s stabilising muscles in a balanced fashion you need to mirror the external rotation work with this internal rotation exercise.
- Keep your elbow at your side.
- Brace your core before each rep.
- Draw the cable across without moving your shoulder back.
- Do the exercise slowly and deliberately, returning the cable to the start slowly and with control.
3 Diagonal external cable rotation
Sets 3 Reps 12 each side
Target Rotator cuffs
Why it works: This final rotator cuff exercise mimics a common move made in sports and everyday life but not often in weightlifting. It develops resistance to injury by preparing the shoulder for the strain.
- Resist the temptation to rotate your torso as you lift.
- Keep looking straight ahead and brace your core.
- Keep your non-working arm still.
More Shoulder Workouts
- Do this dumbbell shoulder workout to target all three deltoids for bigger, stronger shoulders
- Try this tri-set shoulder workout to grow bigger, stronger and wider shoulders
- Dig out your smallest dumbbells for this home workout for shoulder strength
