Muscle guide · Upper body
The Best Exercises for Rotator Cuff
The rotator cuff is trained with light external and internal rotation exercises and with controlled rows and reverse flies. These small muscles keep the shoulder joint centred, so strengthening them supports heavy pressing and overhead work.
Includes: Infraspinatus · also called Infraspinous muscle Left, Infraspinous muscle Right
Written by the FitStack training team. Last reviewed .
What the rotator cuff do
- Rotates the upper arm outward (infraspinatus, teres minor) and inward (subscapularis).
- Helps start raising the arm out to the side (supraspinatus).
- Holds the ball of the upper arm centred in the shoulder socket.
The rotator cuff is four muscles: supraspinatus, infraspinatus, teres minor and subscapularis. The FitStack body map shows the infraspinatus, the largest visible one on the back of the shoulder blade.
4 best rotator cuff exercises
- Cable external rotation — Infraspinatus and teres minor.
- Dumbbell external rotation — Free-weight option.
- Cable internal rotation — Subscapularis.
- Reverse fly — Rear delts and infraspinatus together.
Sample rotator cuff workouts
Shoulder health warm-up
Gym · Beginner
| Cable external rotation | 2 × 15 per arm |
|---|---|
| Cable internal rotation | 2 × 15 per arm |
| Band reverse fly | 2 × 20 |
Sets × reps. Finish each set with one or two reps left in reserve, and rest 2 to 3 minutes after compound lifts and 1 to 2 minutes after isolation work.
How many sets for the rotator cuff?
Two or three sets per movement, two or three times a week, is enough. Use light loads and slow, controlled reps.
Muscle growth rises with weekly volume: in a meta-analysis, 10 or more hard sets per muscle per week produced more growth than fewer than 5 (Schoenfeld et al., 2017), and training a muscle at least twice a week beat once a week when volume was matched (Schoenfeld et al., 2016). Start near the low end and add sets while you are still recovering between sessions.
Exercises that also work the rotator cuff (6)
-
Cable Seated Shoulder Internal Rotation
Shoulders · Cable · Beginner compound -
Cable Standing Shoulder External Rotation
Shoulders · Cable · Beginner compound -
Dumbbell Full Can Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Dumbbell Lying External Shoulder Rotation
Shoulders · Dumbbell · Beginner compound -
Dumbbell One Arm Lateral Raise with Support
Shoulders · Dumbbell · Beginner compound -
Dumbbell Upright Shoulder External Rotation
Shoulders · Dumbbell · Intermediate compound
Rotator Cuff training FAQs
Should I train my rotator cuff?
It is a sensible addition if you press a lot or train overhead. Rows and pulls already train it to a degree.
Can rotator cuff exercises fix shoulder pain?
They are part of many rehab programmes, but shoulder pain has many causes. See a physiotherapist or doctor for a diagnosis before self-treating.
Sources
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. 2017;35(11):1073-1082.
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689-1697.
General fitness information, not medical advice. Speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.