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EXCELLENT Mini Band Exercise for the Rotator Cuff


Filed Under (Fitness, General) by Rick Kaselj

In this video, I wanted to go through an excellent mini band exercise for your rotator cuff.

When it comes to rotator cuff, they are the most common muscles that get injured in the shoulder. Having a wide variety of exercises that you can do in order to target the rotator cuff is very important.

EXCELLENT Mini Band Exercise for the Rotator Cuff

CLICK HERE to watch the YouTube video.

Here are two examples of exercises that you can do with the mini band to target the rotator cuff. I get Donnalee to demonstrate the exercises.

Level 1

Donnalee starts off with a 90/90 position. She is going to take the loop tubing or the mini band and loop it around her foot, keeping it firmly around the ball of her foot so it’s not going anywhere. She has her right leg forward.

Rowing with a Mini Band (Level 1)

Rowing using a Mini Band (Level 1)

Donnalee has the tubing with her left hand and she is going to row back. She’s bringing the elbow back in nice smooth and controlled movements in one to two seconds, holding it for a second, and then one to two seconds coming back.

She’s focusing on her wrist in neutral position and not curling the wrist. Also, she’s focusing on bringing the elbow back and focusing on the mid back doing the work. This is Level 1 and this hits the rotator cuff.

Level 2

To target the rotator cuff more, you do the rowing movement and bring the elbow out to the side and back down and then back to the start. So rowing, bring the elbow to the side to a stop, back down and then back to the starting position. It’s a nice smooth movement that you go through.

Rowing and Lifting the Elbow with a Mini Band (Level 2)

Rowing and Lifting the Elbow using a Mini Band (Level 2)

When it relates to the rotator cuff, the closer your arm is to your body, the less challenge or stress that is being put on the rotator cuff. If we are going through the rowing movement, we are not putting a lot of stress in the rotator cuff but it has to activate in order to help out. When we bring the elbow away from the body, it challenges the rotator cuff more.

If you are not able to go all the way to 90 degrees, that’s perfectly fine. You can start off by just going to 30 degrees or to 45 degrees, or 70 degrees. All those are different variations when it comes to the exercise.

There you go. If you have a simple mini band around and you’re looking for something that will help your rotator cuff, give those two exercises a go and pick the level that works best for you. Start off with the rowing one. If it is too easy and you are not getting much benefit, progress to the rowing with the chicken wing as I call it or lifting the elbow to the side to 90 degrees.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, a video, or an interview that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about tips and tricks on overcoming injury or pain.

Now thirdly, head down below, hit like and leave me a question or a comment.

If you want to decrease pain, improve range of motion and heal rotator cuff injuries, then check out the Effective Rotator Cuff Exercises program here:

Effective Rotator Cuff Exercises

Take care!

Rick Kaselj, MS


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Any suggestions to build back strength and some muscle in front/rear deltoids and the scapula? I have fibro now for last 6 years and have lost a lot of muscle/strength in these areas. I’ve been told that at my age 68, don’t expect much. Any help would be most appreciated!!


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