Top Gym Tips

The Best Shoulder Warmup Fix


The rotator cuff is made up of 4 muscles, supraspinatus, infraspinatus, teres minor and subscapularis. They function to offer dynamic stability to the glenohumeral joint

The dumbbell external rotation with the elbow by the side, doesn’t really isolate the external rotators at all. This is due to the line of force falling directly through the centre of the dumbbell towards the ground. This means that the blunt of force falls mainly on the elbow flexors (namely the biceps brachii, brachioradialis and brachialis) and not the external rotators of the shoulder (infraspinatus and teres minor)

The banded external rotation acts to put a force directly along the line of pull of the external rotators and so activates them much more effectively. Although, we don’t perform many movements with our arms locked in by our sides, this is a nice way to isolate the muscles

Other good exercises include side-lying dumbbell external rotations and standing external rotations with the arm at 90 degrees abduction and elbow flexion. Infraspinatus primarily acts with the arm in neutral, while teres minor is more active with external rotation in 90 degrees of abduction