Exercises for shoulders

How To Strengthen Rotator Cuff Muscles

Nidhi Nangia
By Nidhi Nangia. Updated: August 3, 2020
How To Strengthen Rotator Cuff Muscles

Shoulder injury is serious and it can be extremely limiting and painful. Rotator cuffs are common injury sites and they are slow to heal as well. Rotator cuffs are commonly prone to tears and impingement. The rotator cuff muscle may swell and cramp the space between the shoulder bone and the arm, leading to muscle strain, pinching, bone spurs etc. The muscles may also wear down due to overhead, repetitive motions or due to an injury like falling onto the arm. You can prevent these injuries by strengthening your rotator cuff muscles with the help of exercises. Here at oneHOWTO, we are going to tell you how to strengthen rotator cuff muscles.

Steps to follow:


Take a resistance band and attach it to something sturdy above your shoulder height. Make sure that it is held securely so that it does not come out as you pull it. Sit on one knee and rest the other hand on the raised knee. Outstretch your arm, hold the band and pull with your elbow towards your body. Your back should be kept straight and your shoulder blades should be squeezed together as you pull the band. Do not twist or move your body during the exercise.

How To Strengthen Rotator Cuff Muscles - Step 1

Lie on your stomach on a bed or table. Put an arm at your shoulder level and bend your elbow at 90˚. While keeping your hand down and elbow bent, raise your hand slowly until your reach your shoulder level. Now lower the hand slowly and repeat until you feel tiredness in your arm. Repeat the exercise with the other arm.


Lie down on a side, bend your elbow at 90˚, and rest it on a side. The other arm should be resting on your abdomen. Grab a light dumbbell and raise it while keeping the elbow against a side. Raise the dumbbell towards the ceiling, hold it for a few seconds and then come back to the starting position. Stop rotating the arm if you have pain or strain while doing the exercise.

How To Strengthen Rotator Cuff Muscles - Step 3

Stand in an open door and spread your arms to each of its sides. Grab the sides of the door with your hands below or at your shoulder height. Lean forward until you feel the strength in your shoulders. Keep your back straight as you lean. Avoid over-stretching, put your weight on your toes, and feel the stretch in the front part of your shoulders. Keep moving back and forth until you can do it comfortably.

How To Strengthen Rotator Cuff Muscles - Step 4

Stand straight with your feet parallel to your shoulders. Take a resistance band and put its one end under one foot. Grab the other end of the band in such a way that the band moves diagonally through your body. Keep other hand on a hip and bend a little at your waist. Straighten the band upright as you pull your elbow across the body to the outside of your ribs. Relax your shoulders and squeeze the shoulder blades.

How To Strengthen Rotator Cuff Muscles - Step 5

Stand straight with your feet at a shoulder width distance. Slightly bend your knees, and bend forward at your waist while keeping the back straight. Take some light weight in each of your hands, extend them and raise away from the body. Make sure that your arms do not go beyond your shoulder height and your elbows do not lock.

If you want to read similar articles to How To Strengthen Rotator Cuff Muscles, we recommend you visit our Fitness category.

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How To Strengthen Rotator Cuff Muscles