Strengthen Your Rotator Cuff Using Cables

Bodybuilding
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The rotator cuff is a muscle group located on the scapula, which you may better know as the shoulder blade. Among the main functions of the rotator cuff is to internally and externally rotate the shoulders. The rotator cuff also plays a role in stabilizing the shoulder, so it is important to train the muscles on a regular basis to strengthen them.

Weak rotator cuff muscles are a common cause of injury.

The types of injuries resulting from weak rotator cuff can be debilitating, as the rotator cuffs play an integral role in keeping your shoulders in proper position. Simply put, you won't be able to perform proper lifting motions of the shoulders if your rotator cuffs are injured. And, more importantly, your day-to-day regular shoulder movements will be hindered, thus hampering your quality of life. So, don't neglect strengthening your rotator cuff muscles using the below exercises.

Cables are a great tool for targeting the four rotator cuff muscles, which are the anterior subscapularis, lateral supraspinatus and posterior infraspinatus and teres minor. Perform two of these exercises two times per week. Do three sets per exercises using moderate weights that allow you to complete 15 to 25 repetitions per set. Take a two minute rest in between each set.

Note that exercises for the supraspinatus are not included.

This is because this muscle is adequately targeted when performing side raises, which are a staple exercise for the lateral deltoid muscle in bodybuilding workouts. If you do not perform this exercise in your workouts, make sure to include it as part of your regular shoulder routine. If you want place maximal emphasis on the supraspinatus during execution of side raises, then only raise your arms laterally (away from your sides) only up to a 15 degree angle.

Standing Cable Internal Rotation (Subscapularis)

To perform this exercise, first grasp the cable handle using an overhand grip with your right hand and stand with the right side of your body facing towards the cable pulley. Bend your right arm and position your right elbow by your right side with the front of your right forearm facing forward. Bring the cable handle across your stomach by internally rotating your right shoulder. Bring the cable handle back to the beginning position by externally rotating your right shoulder. After you complete the target number of reps with your right arm, repeat the exercise with your left arm.

Seated Cable Internal Rotation (Subscapularis)

To execute this movement, begin by holding the cable handle in an overhand grip with your right hand and sit on the bench with the right side of your body facing towards the cable pulley. Bend your right arm and place your right elbow by your right side with the front of your forearm facing forward. Internally rotate your right shoulder and move the cable handle across your stomach. Externally rotate your right shoulder and move the cable handle back to the start. Repeat the movement with your left arm after you execute the desired number of reps with your right arm.

Standing Cable External Rotation (Infraspinatus and Teres Minor)

To perform this exercise, first grasp the cable handle using an overhand grip with your right hand. Stand with the right side of your body facing towards the cable pulley. Bend your right arm and position your right elbow by your right side with the front of your right forearm facing towards the left. Bring the cable handle towards the right by externally rotating your right shoulder. Bring the cable handle forward to the beginning position by internally rotating your right shoulder. After you perform the target number of reps with your right arm, repeat the exercise with your left arm.

Seated Cable External Rotation (Infraspinatus and Teres Minor)

To execute this movement, begin by holding the cable handle in an overhand grip with your right hand.

Sit on the bench with the right side of your body facing towards the cable pulley. Bend your right arm and place your right elbow by your right side with the front of your right forearm facing towards the left. Externally rotate your right shoulder and move the cable handle towards the right. Internally rotate your right shoulder and move the cable handle forward to the start. Repeat the movement with your left arm after you complete the desired number of reps with your right arm.