rotor cuff ???
- Thread starter caladin
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mass rookie
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upright rows for the supraspinatus (rotorary cuff)
The S.I.T.S. muscles are generally the ones referred to as the rotator cuff muscles.
Supraspinatus- prevents downward dislocation of the shoulder and is generally worked with thumb down, 45 degrees out from center, from the hip to shoulder height.
Infraspinatus- external rotator of the shoulderdone in a fixed position, generally with an adjustable height pulley. Prevents anterior dislocation fo the shoulder.
Teres Minor- assistor to the infraspinatus, external rotator of the shoulderdone in a fixed position, generally with an adjustable height pulley. Prevents anterior dislocation fo the shoulder.
Subscapularis- an internal rotator of the shoulder, done in a fixed position, generally with an adjustable height pulley. Prevents posterior dislocation fo the shoulder.
The muscle of the rotator cuff are augmented by other shoulder girdle muscles, such as the pec minor, serratus anterior/posterior, and the teres major, lat, and pec major.
Generally the weight should not be too heavy, < 10 pounds, otherwise you begin to work the external musculature of the shoulder, somewhat defeating the purpose of doing the exercise. If you have healthy shoulders then 1-2x/wk is sufficient as a maintenance of the RC. Generally it is best to do the exercises after workouts, so as not to pre-exhaust the structural muscles. 1-2 sets of each is sufficient as well, as the joint has a fixed joint space, and hypertrophy of these muscles is not the want or the goal, rather endurance, so they can continually provide structural stability to the shoulder in all facets of your active life.
Supraspinatus- prevents downward dislocation of the shoulder and is generally worked with thumb down, 45 degrees out from center, from the hip to shoulder height.
Infraspinatus- external rotator of the shoulderdone in a fixed position, generally with an adjustable height pulley. Prevents anterior dislocation fo the shoulder.
Teres Minor- assistor to the infraspinatus, external rotator of the shoulderdone in a fixed position, generally with an adjustable height pulley. Prevents anterior dislocation fo the shoulder.
Subscapularis- an internal rotator of the shoulder, done in a fixed position, generally with an adjustable height pulley. Prevents posterior dislocation fo the shoulder.
The muscle of the rotator cuff are augmented by other shoulder girdle muscles, such as the pec minor, serratus anterior/posterior, and the teres major, lat, and pec major.
Generally the weight should not be too heavy, < 10 pounds, otherwise you begin to work the external musculature of the shoulder, somewhat defeating the purpose of doing the exercise. If you have healthy shoulders then 1-2x/wk is sufficient as a maintenance of the RC. Generally it is best to do the exercises after workouts, so as not to pre-exhaust the structural muscles. 1-2 sets of each is sufficient as well, as the joint has a fixed joint space, and hypertrophy of these muscles is not the want or the goal, rather endurance, so they can continually provide structural stability to the shoulder in all facets of your active life.
