Hey this is Rick Kaselj from ExercisesForInjuries.com. In this video I wanted to go through 3 effective dumbbell exercises for your rotator cuff and I will get Orsy to demonstrate them.
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The first exercise is Dumbbell Circles.
1. Dumbbell Circles
- Lay on the floor or mat, knees bent so your back is in a good position.
- Hold the dumbbell while lifting your arm up so the dumbbell straight above your shoulder.
- Packing in your shoulder so that the shoulder joint is in a good position and then go through circles in one direction and then circles in the other direction. Go through 5 to 10 repetitions.
Dumbbell Circles
That is the first dumbbell exercise that is great for the rotator cuff. The second exercise is a Dumbbell Mid Back T.
2. Dumbbell Mid Back T
- Make sure you have got a good stance, bend your knees and bend at hips.
- Your head is in good alignment with the rest of your body, arms are straight and then you are bringing the arms avack.
- With this exercise we are focusing a lot more on that rotator cuff muscles [¹] and also those scapular / shoulder blade muscles.
- Then looking at this from the side, remember: knees are bent, hips are in good position, back is in a good position and tighten the abdominal area.
Dumbbell Mid Back T-Side View
The third exercise is the Dumbbell Clean and Press.
3. Dumbbell Clean and Press
- Use the dumbbell starting from the floor, pulling it up on to the shoulder and pressing it up and then reversing that movement.
- When you move your arm further away from the body, the more you end up targeting that rotator cuff. That could be out to the side and that can be overhead.
Dumbbell Clean & Press
And then looking from the side, remember: good foot position, bending in the knee, bending in the hip and back is in a good position.
One tweak that you can do is change up that forearm position. You can do a little trick to make it easier on the shoulder by pressing straight up. Select which one you want or you can even alternate between the two.
There are the 3 effective dumbbell exercises that end up targeting your rotator cuff [²]. Give those exercises a go.
If you want to learn more then check out Effective Rotator Cuff Exercises, here:
This is Rick Kaselj from ExercisesForInjuries.com saying take care and bye.
