Rotator Cuff Warm-Up

Muscles worked

Setup

1. Lie on your side on a flat bench with your hips and knees slightly bent for stability.
2. Rest your head on your bottom arm or a small pillow to maintain a neutral cervical spine.
3. Place your top arm against your side with the elbow bent at a 90-degree angle and the forearm resting across your stomach.
4. Tuck a small rolled-up towel between your upper arm and your ribs to ensure the elbow stays pinned.

How to do it

1. Keeping your elbow glued to the towel, slowly rotate your forearm upward toward the ceiling as far as comfortable.
2. Exhale as you reach the top of the movement, focusing on a light squeeze in the back of the shoulder.
3. Inhale as you slowly lower your forearm back to the starting position in a controlled manner.
4. Perform 12-15 repetitions per side using a slow, rhythmic tempo.

Form checklist

• Keep the elbow tucked into the side; do not let it drift away from your body.
• Avoid rotating your torso or hips backward to increase the range of motion.
• Ensure the movement occurs strictly at the shoulder joint, not the wrist.
• Maintain a 90-degree bend in the elbow throughout the entire set.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the small muscles on the back of your shoulder blade doing the work.
• The rotator cuff consists of small endurance muscles; prioritize high repetitions and perfect control over speed.

Make it harder

• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
• Hold the peak contraction at the top for 3-5 seconds to build isometric stability.

Frequently asked

What muscles does the rotator cuff warm-up work?

The rotator cuff warm-up primarily targets the deltoids and rotator cuff, and also works the biceps, forearms, and triceps as secondary muscles.

What equipment do you need for the rotator cuff warm-up?

The rotator cuff warm-up requires no equipment — just your body weight.

Is the rotator cuff warm-up good for beginners?

Yes. The rotator cuff warm-up is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band Behind Neck Shoulder PressIntermediate · deltoids
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids