The 10 Best Exercises to Strengthen the Rotator Cuff

Shoulder health is essential for everything from everyday tasks to high-performance athletics. At Victory Physical Therapy, we often see patients with shoulder pain or weakness, and one of the most common culprits is a weak or injured rotator cuff. The rotator cuff is a group of muscles and tendons that surround the shoulder joint, helping to stabilize and move the shoulder. Strengthening your rotator cuff can prevent injury, reduce pain, and improve shoulder stability and mobility. Here are the 10 best exercises to keep your rotator cuff strong and healthy.

1. External Rotation with Resistance Band – This exercise isolates the infraspinatus and teres minor, which are critical for stabilizing the shoulder. Attach a resistance band to a stable surface. Stand with your elbow bent at 90 degrees, close to your side. Keeping your elbow in place, rotate your arm outward. Perform 2-3 sets of 10-15 reps on each side.

2. Internal Rotation with Resistance Band – Internal rotation works the subscapularis muscle, helping to balance and stabilize the shoulder joint. Attach a resistance band to a stable surface and stand with your elbow bent at 90 degrees close to your side. Rotate your arm inward across your body, maintaining control throughout. Do 2-3 sets of 10-15 reps.

3. Shoulder External Rotation with Dumbbell – This move builds strength in the rotator cuff’s external rotators. Lie on your side with a light dumbbell in your top hand, elbow bent at 90 degrees. Keeping your elbow at your side, lift the weight upward, rotating the shoulder. Perform 2-3 sets of 10-15 reps on each side.

4. Lawnmower Pull – This exercise mimics the motion of starting a lawnmower, engaging the rotator cuff and other stabilizing muscles. Attach a resistance band to a stable object and stand with feet shoulder-width apart. Grasp the band with one hand and pull it across your body, rotating your torso slightly. Do 2-3 sets of 10-15 reps per side.

5. Scaption – Scaption helps strengthen the supraspinatus muscle, one of the key rotator cuff muscles. Stand with a light dumbbell in each hand, palms facing each other. Raise your arms at a 30-45 degree angle in front of you, until they’re at shoulder height. Do 2-3 sets of 10-15 reps.

6. Standing Rows with Resistance Band – Rows work the upper back and shoulder stabilizers, crucial for rotator cuff health. Secure a resistance band at chest level, grab each end, and step back slightly. Pull the band back with elbows bent, squeezing the shoulder blades together. Complete 2-3 sets of 10-15 reps.

7. Empty Can Exercise – This move targets the supraspinatus, supporting the upper shoulder. Stand with arms by your sides and thumbs pointing down. Raise your arms up and slightly forward to shoulder height, like you’re emptying a can. Do 2-3 sets of 10-15 reps.

8. High to Low Rows – This exercise strengthens the entire shoulder and upper back complex. Attach a resistance band to a high anchor. Grasp the band and pull it down diagonally toward your hip, engaging your shoulder blades. Perform 2-3 sets of 10-15 reps on each side.

9. Wall Angels – Wall angels improve shoulder mobility and activate the rotator cuff. Stand with your back against a wall, arms bent to 90 degrees in a “goalpost” position. Slowly slide your arms up and down the wall, keeping your back flat against it. Do 2-3 sets of 10-15 reps.

10. Push-Up Plus – This exercise adds an extra step to a traditional push-up, engaging the serratus anterior and stabilizing the shoulder. Begin in a push-up position and lower down, then push up and slightly extend your upper back. Perform 2-3 sets of 8-12 reps.

Incorporating these exercises regularly can help maintain a strong, stable, and pain-free rotator cuff. Start with light weights or resistance, focus on form, and avoid pushing through pain. If you’re experiencing persistent shoulder pain or need guidance on form, reach out to us at Victory Physical Therapy. We’re here to help you build a personalized program to support your shoulder health and overall wellness!