Rotator Cuff

How to do the Rotator Cuff

In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45 angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the whole exercise again with your left arm.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Rotator Cuff
  • Shoulder
  • Shoulders
  • Isolation
  • Dumbbell
  • Deltoid

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
30.7 lbs12.9 41.8 lbs


What is a good starting weight?


Based on an average weight lifted of 30.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 15 lbs and aim for 12-15 reps.



Alternatives

Workouts Plans with Rotator Cuff

Purpose Type Level
Muscle Specific Intermediate
Strength Intermediate
Sport Specific Advanced
Muscular Definition Advanced


Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.