What are the methods for exercising the rotator cuff muscles

If a man has muscles, he will look stronger. Such men are often more popular with the opposite sex. Moreover, being able to build muscles can make oneself healthier. Therefore, many men now go to the gym to exercise, hoping to build their muscles. The rotator cuff muscles are also an area of ​​concern. So, what are the methods for exercising the rotator cuff muscles?

How to train the rotator cuff muscles~ ! - External rotation of the shoulder

As the name suggests, shoulder external rotation is rotating the upper arm outward. This exercise works the three muscles of the rotator cuff: the supraspinatus, infraspinatus, and teres minor. If the pectoralis muscle is stronger than the rotator cuff, the arms will always be rotated inward, and the body will be hunched over like a caveman.

External rotation exercises are a good way to avoid this.

In addition, after rigorous training, the developed rotator cuff can support the outer deltoid muscle and make the shoulder fuller.

Purpose of Exercise: Shoulder external rotators (infraspinatus and teres minor) and scapular adductors (trapezius middle and rhomboids major and minor).

Here are some exercises to train your shoulder external rotation:

Side-lying dumbbell shoulder external rotation

1. Lie on your side on a flat bench, hold a dumbbell in one hand, and hold one end of the bench foot with your supporting hand to balance your body.

2. Bend your training hands to 90 degrees and place them close to your body at the side, holding a towel at your elbows. Upper arms parallel to torso.

3. When exhaling, rotate your forearm outward so that the dumbbell draws a 1/4 circle. Until your upper arms are perpendicular to the ground and pointing toward the ceiling.

4. Hold maximum contraction for 1 second.

5. Inhale and return to the initial position.

Standing cable shoulder external rotation

One-handed

1. First fix one end of the elastic rope to the wall or pillar, bend your right elbow 90 degrees and hold the elastic rope, turn your shoulders inward, and hold a small elastic ball or towel in your elbow.

2. Pull the elastic band slowly outwards, keep your body still, and only rotate your shoulders slightly to the outside of the body, and then slowly return it to its original position.

Both hands

1. After standing firmly, bend your elbows to 90 degrees and point them forward. Grasp the elastic rope with your palms facing up, about shoulder-width apart.

2. Slowly open to the outside of the body, then slowly return to the starting point. Pay attention to slowing down the opening and retracting movements as much as possible.