bws routine
rotator cuff
rotator cuff routine
Table of contents
THE ROTATOR CUFF ROUTINE
Exercise 1: Full Can
Exercise 2: Side Lying ER (w/ Towel Roll)
Shortcut Your Transformation!
Exercise 3: External Rotation Press
how much weight should I use?
HOW SHOULD I PROGRESS EACH EXERCISE?
ADDITIONAL COMMENTS
DISCLAIMER
@jeremyethier
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rotator cuff routine
THE ROTATOR CUFF ROUTINE
This rotator cuff routine is designed to target and strengthen all 4 rotator cuff muscles (supraspinatus,
infraspinatus, teres minor, and subscapularis). When these muscles become weak and underdeveloped,
it creates instability in the shoulder which often leads to injury. Thus, direct training of the rotator cuff
muscles is necessary and is what the below routine is for.
Exercise
Sets
Reps
notes
Full Can Exercise
2-3
15-20
Raise arms to shoulder
height, avoid shrugging,
retract shoulder blades.
Side Lying ER
(with towel roll)
2-3
15-20
Place towel between upper
arm and ribs, keep elbow
locked, rotate arm upwards.
10-15
Get down on one knee,
keep upright posture, pull
then rotate then press arm
upwards, avoid arching back.
External Rotation Press
2-3
Take ~30-60 seconds of rest between each set or as needed.
Perform the provided rotator cuff routine consistently 2-3 times per week. This can be done after
your main workouts or on rest days - whichever you’ll be most consistent with. However, it
should not be done before your main weights workouts, as the volume you’ll be doing in the routine
can fatigue the rotator cuffs and negatively affect the weightlifting exercises that will follow.
Weight and progression recommendations are provided towards the end of this PDF.
@jeremyethier
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rotator cuff routine
Exercise 1: Full Can
STEP 1 (SETUP)
Stand with your arms by your side and a pair of light
weights in each hand. Your feet should be shoulder width
apart. Pinch your shoulder blades together slightly and
relax your upper traps by bringing your shoulders down
and away from your ears.
STEP 2 (RAISE)
Keep your arms straight and raise them up to shoulderheight. Your arms should be raised in the scapular plane
rather than straight out to your sides or straight forward.
This angle is shown in the step 2 image, which is about
30 degrees from directly sideways. Keep your upper traps
relaxed as you raise the weight. Hold at the top position
for 1-2 seconds.
STEP 3 (RETURN)
Slowly return to the starting position and then repeat for
more reps.
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rotator cuff routine
Exercise 2: Side Lying ER (w/ Towel Roll)
STEP 1(SETUP)
Assume a side-lying position on a bench. Place a rolled
up towel in between your upper arm and your ribs. The
other arm can be held behind your head or on the ground
for stability. You can start this exercise with no weight
initially to get the form down.
STEP 2 (RAISE)
Start with your forearm parallel to the floor, and then
raise by externally rotating your shoulder such that your
hand moves upwards towards the ceiling. Go as far as you
can pain-free while keeping the towel pinned between
your arm and your ribs. Your elbow should remain locked
in position. Avoid letting your elbow drift up and away
from your sides.
STEP 3 (RETURN)
Slowly return to the starting position and then repeat for
more reps.
@jeremyethier
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rotator cuff routine
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rotator cuff routine
Exercise 3: External Rotation Press
STEP 1 (SETUP)
Get down on one knee and set a band or cable
attachment to shoul­der-height. Grab the handle and
assume an upright posture.
STEP 2 (PULL)
Pull towards you while keeping your elbow high at
shoulder height. At the end of the pull your forearm
shoulder be parallel with the ground with your hand
directly in front of your elbow. Hold this position briefly.
STEP 3 (ROTATE)
Externally rotate the shoulder by bringing the hand up
towards the ceiling with the elbow still locked in the same
place.
STEP 4 (PRESS)
Press your arm up overhead and hold the top position
for a second before reversing the whole movement. avoid arching your lower back as you do so. This whole
sequence counts as 1 rep.
@jeremyethier
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rotator cuff routine
how much weight should I use?
You’re probably under the impression that you need to use 5 pound weights for each exercise, right?
And if you lift any weight over 5 pounds, then this becomes “dangerous” or ineffective for the rotator
cuff muscles. Well, this is completely false. Of course you’ll want to start out with very light weights
or even no weights (likely 5 lbs for the first two exercises and a very light resistance for the ER press)
at first in order to get your form down and establish a foundation of strength for your rotator cuff
muscles.
However, this doesn’t mean that you shouldn’t slowly work your weight up to over 5 pounds as you get
stronger. Why would you stop at 5 pounds? Eventually that won’t be challenging anymore - and what
is the point of that? Treat your rotator cuff muscles just like any other muscle. For example, would you
stop loading your bench press at a certain weight and just sit there forever? So start with the lightest
weights possible, nail down the form, and then work your way up from there as you get stronger.
Just keep in mind that form should NOT be compromised as you increase your weights. Don’t let your
other stronger muscle groups takeover as this defeats the purpose. Always maintain solid, slow, and
controlled form for your rotator cuff exercises regardless of the weight used.
@jeremyethier
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rotator cuff routine
HOW SHOULD I PROGRESS EACH EXERCISE?
First start out with light weight and focus on hitting the desired rep ranges for each exercise, with a
focus on perfecting your form while minimizing any compensations. Overtime the goal is to increase
the weight used while dropping the reps.
So, for example, for the Full Can Exercise and Side Lying ER, use a light weight at first and aim to
perform 2-3 sets of 20 reps with perfect form. Once you’re able to easily do this, increase the weight
slightly and now aim to perform 3-4 sets of 10-15 reps instead. Then, once you’re able to do this easily
with heavier weight, you can continue to slowly increase the weight while aiming for~ 10-15 reps with
perfect form.
For the ER press, I would use the rep range provided (10-15 reps) and just slowly increase the
resistance/weight used overtime as you get stronger.
@jeremyethier
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rotator cuff routine
ADDITIONAL COMMENTS
I hope this PDF is useful for you!
I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you show
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ENJOY!
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rotator cuff routine
DISCLAIMER
The content provided in this PDF is for informational and educational purposes only. Jeremy
Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed
as medical, psychological, dietary, nutritional,
or healthcare advice of any kind. The contents
of this document are not intended to diagnose,
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare
professional’s advice. You should always consult
your physician, dietitian, or other qualified healthcare professional on any matters regarding your
health, engagement in physical activity, and/or
diet before starting any fitness program or meal
plan to determine if it is suitable for your needs.
This is especially important if you (or your family
members) have a history of high blood pressure or
heart disease, if you have ever experienced chest
pain while exercising, or if you have experienced
chest pain in the past month when not engaged
in physical activity. You should also consult your
physician, dietitian, or other qualified healthcare
professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provider advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Canada and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.
@jeremyethier
Please note the following:
• any and all exercise that you do as a result of
what you read in this PDF shall be performed
solely at your own risk;
• any and all meal plans that you follow or adhere to as a result of what you read in this PDF
shall be used solely at your own risk; and
• any and all foods or beverages that you consume as a result of what you read in this PDF
shall be consumed solely at your own risk.
No part of this report may be reproduced or
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by any informational storage or retrieval system
without the express written, dated, and signed
permission from the author (Jeremy Ethier). All
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rotator cuff routine