Background
Have you ever heard of someone having rotator cuff surgery? Maybe it was your favorite baseball pitcher, which most of them have problems with, or someone you know. Well, the reason they have to have the surgery is because they don't work out the right muscles in the shoulder.
Have you ever tried to do the rear delt laterals laying on an incline bench? Pretty hard at first, huh? Well, I have learned of an exercise that targets the infraspinatus, the weakest muscle in your rotator cuff. I came across this after I talked to a baseball fitness trainer, who gave me advice as to strengthening my pitching arm. He told me what to do and I felt the results!
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Rotator Cuff Anatomy
The Infraspinatus is in your back shoulder area, under the rear delt, next to the Teres Minor/Major muscles, and above the Rhomboidus Major. It is the very weakest muscle of the rotator cuff, and is hardly ever worked on, and that is the reason most baseball players need to have surgery.
Click Image To Enlarge.
Anatomy Of The Rotator Cuff.
There is no name for this exercise from what I know, but you will definitely have to start with low-weighted dumbbells. Try to bear with me in explaining this. Read carefully, and I am sure you will understand!
The Unnamed Exercise
Stand with your arms straight out (dumbbells in hands, top of hands facing the ceiling), and twist them inward (the opposite direction of your hands if you were doing a hammer curl exercise, outsides of hands facing each other). Now bring your arms out about 45 degrees in front of your shoulder (arms parallel to the ground), like you were in the middle of doing a set of dumbbell flies.
Slowly bring your arms up (stiff), almost even with your shoulder. Once you get to this point, bring them down slowly, and continue this motion until you can't do any more reps.
Okay, let's track: Top of hands facing each other, 45 degrees in front of you, and slowly bring them up.
Conclusion
If you can do these 2-3 times per week, 3 sets of 10 reps, your shoulders should be fine and you should have no trouble with your rotator cuff. Just remember to go light at first, and tone it, don't build it!
Ryan Mclane
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