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ROTATOR CUFF TRAINING
10 March 2010 08:34
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I've recently added some rotator cuff exercise to start my shoulder workout , what reps and how much weight should i do for this ????? thanx....
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Ak_88
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Re:ROTATOR CUFF TRAINING
10 March 2010 15:38
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No more than 2-3kg is needed, 15-20 reps.
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CitizenKane
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Re:ROTATOR CUFF TRAINING
10 March 2010 15:47
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I've found cable machines to be far more convenient than dumbbells for doing RC stuff like external and internal rotations, etc. Use very light weight. It will definitely help shoulder health, prehab is better than rehab!
JOURNAL "I went on to lift 128 kg for 1 rep with extremely poor form but I was lucky enough to survive" - Rob Reynolds
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Re:ROTATOR CUFF TRAINING
10 March 2010 18:19
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thanx thats great i've just noticed a bit of pain in the shoulders recently so i want to crack on with that before it becomes a problem cheers ...
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Luckystrike
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Re:ROTATOR CUFF TRAINING
11 March 2010 16:47
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I do RC warmups before each upper body session, and these are basically just movements (currently without weight) to get the blood pumping and loosen up which is similar to this - http://www.youtube.com/watch?v=oI_MzRbZDJ8. I do the actual strengthening RC exercises after the session, and do 3 x 12.
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selector
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Re:ROTATOR CUFF TRAINING
11 March 2010 21:18
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The primary role of the RC is to prevent the humerus from dislocating from the glenoid cavity.
Therefore your priorty should be to warm them up proir to movements that heavily involve the deltoids.
For this reason, as mentioned above, medial and lateral rotations with a light weight and higher reps should suffice.
sel
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Re:ROTATOR CUFF TRAINING
12 March 2010 09:17
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cheers thanx for the advice
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