Scapular Retraction / Rotator Cuff Internal and External Rotation
Rotator Cuffs injuries are quite common. Let’s continue our shoulder series with some exercises for scapular retraction as well as internal/external rotation of the rotator cuff. Join Coach Zach McVey and me for a demonstration of the exercises along with pointers on proper technique.
- Incline T’s
- Incline Y’s
- Floor W’s
- Floor Y, W, Handcuffs
- Make yourself into T shape and add external rotation (which allows you to hit the rotator cuff).
- Lay on incline bench with your arms out to the side in a T-formation. Rotate so thumbs are pointing to the ceiling. As you lower rotate so that your palms are
- Facing the floor. As you raise your arms up rotate again so that your thumbs point to the ceiling.
- Repeat 3 sets of 12.
Common Faults –
Shrugging the shoulders. Make sure to squeeze the shoulder blades together and drive the chest into the bench.
Floor Y, W, Handcuffs
Dr. McVey is a Doctor of Chiropractic, Diplomate in the American Board of Clinical Nutrition, specialist in strength and conditioning, and owner of The Warehouse Gym in League City, Texas.