Who CONSISTENTLY does exercises for their rotator cuffs?

[Vegas]

What do you do in terms of exercises, sets, frequency, weights, etc.? Please be specific.

 

[SteelSouth]

I do rotator cuff work 2-3 times per week. My excercises are as follows:

Front lateral raises, 10lb DB's with very controlled movement 3 sets 12 reps
Side lateral raises 3 sets 12 reps 15lb DB's
Rear lateral raises 3 sets 12 reps 15lb DB's

The other two I do are hard to explain, but this link explains them well- Internal and External Rotation...

http://www.orthoassociates.com/shoulder1.htm#shldr_athlt

 

[DADAWG]

we have a shoulder horn that i use at times but its mostly when my shoulder feels a little tweaked allready and i use the horn to warm up with .

 

[caladin]

Shoulder Horn 2 week 2 sets of 20 reps

and that one that was posted on here a while back using the stick to pivot your shoulders back.

 

[Mudge]

I do a shoulder-horn form style 'workout' with 1 set using a 10-15 pound dumbell. When I had more shoulder related issues I would do 1-2 sets with 2.5-5.0 pounds. I was basically rehabbing for about 3 months with a bad left shoulder and have only recently been able to lift heavy again, one thing that seems to have helped is bringing my bench grip in two fingers on each side.

So far so good!

 

[SteelSouth]

What is this horn you guys speak of?

 

[Mudge]

It was a fad device sold in Ironman Magazine about 10 years ago.

http://www.amazon.com/gp/product/B0...164-9427058?_encoding=UTF8&v=glance&n=3375251

 

[Warmachine]

ive been doing rotator cuff work about twice a week, same excerises as JT. i use only a little weight and do about 12-15 reps. definatly not to failure. i also do some upper body sled pulling, with a front raise and rear raise motion. the sled work really seems to help as well as the rotator cuff work. if i dont do this stuff my right shoulder can get pretty stiff and painful after max bench work.

 

[Mudge]

Yeah its definitely not a builder movement.

 

[blackbeard]

I have 2 bench days per week not to mention 2 squats days which also are very taxing on the shoulders..

I start every bench workout with:

done for 12-15 reps
front raise thumbs up
front raise thumbs down
side raise thumbs up
side rise thumbs down
overhead press
Soulder Horn (done for 20reps)

all of those are done as 1 set.. i started with 2.5 DB's now i use 5's or 8's..and ill do about 3 sets total as im warming up on the bench

 

[roccodart440]

How do you know what size shoulder horn to buy?

 

[Double3]

I do a couple exercises on chest and shoulder days.

Basically just to get things warmed up.
Here are some pics of me doing them.

I do these standing with cable

[/QUOTE]

 

[Killin]

I have 2 bench days per week not to mention 2 squats days which also are very taxing on the shoulders..

I start every bench workout with:

done for 12-15 reps
front raise thumbs up
front raise thumbs down
side raise thumbs up
side rise thumbs down
overhead press
Soulder Horn (done for 20reps)

all of those are done as 1 set.. i started with 2.5 DB's now i use 5's or 8's..and ill do about 3 sets total as im warming up on the bench

first of this is a great post! This is pretty much the same warm up i do, plus some of the lying rotator exercises and few others. All these are movements that a doctor told me to start doing after shoulder sugery about 12 weeks ago. this is a great post for new and younger lifters to read and older lifters who maybe dont see the importance of warming up properly. I've had my ACL reconstructed, 3 knee scopes, my elbow reconstructed, and now my shoulder. The shoulder was by far the worst surgery ive ever gone through, very painful. it really makes you realize how many movements you indirectly use your shoulder in. I used to be one of the guys at the weight room that'd come in throw around the arms a little and figure "fuck it im young (23) i dont need to warm up" and before i knew it i'd have 485 on the bar for my last set. Anyways i just think this is a good heads up for younger guys that are getting started it only takes a few to do the shit and it might help save your shoulders. I don't know if it woulda helped in my situation because i found out i was born with a defect in my shoulder, but im sure it wouldnt have been bad. i'm sure any of the big lifters on here like PB and such would agree that not enough guys warm up correctly and i'm sure theres plenty of guys that have had shoulder surgery that would tell you sucks.

peace

 

[pretty ricky]

i do the black beard special also.i do pendulum excercises too.just swing the arm in circles while hanging it down and back and forth side to side.