Rotator Cuff Strengthening Exercises: A Physiotherapist’s Guide

3/20/20253 min read

Your rotator cuff plays a crucial role in shoulder stability and movement. Whether you’re recovering from an injury or looking to prevent one, incorporating rotator cuff strengthening exercises into your routine is essential.

In this guide, we’ll explore:
✅What the rotator cuff is and why it’s important
✅ The best rotator cuff strengthening exercises
✅ How to train your rotator cuff safely and effectively

🎥 Watch the full video below to follow along with the exercises:

What is the Rotator Cuff?

The rotator cuff is a group of four small but powerful muscles that stabilise the head of the humerus (upper arm bone) in the shoulder socket. These muscles work together to ensure smooth movement and prevent shoulder injuries.

The four rotator cuff muscles are:
1. Supraspinatus – Initiates shoulder abduction (lifting the arm sideways).
2. Infraspinatus – Assists in external rotation of the shoulder.
3. Teres Minor – Also helps with external rotation.
4. Subscapularis – Responsible for internal rotation of the shoulder.

Because these muscles act as the ‘core stability’ of the shoulder, they don’t require heavy resistance to strengthen effectively. Instead, controlled, low-resistance movements are key to improving function and preventing injury.

✔ Prevents Shoulder Injuries – Weak rotator cuff muscles can lead to impingement, tendonitis, and even tears. Strengthening them reduces injury risk.

✔ Improves Posture & Mobility – A strong rotator cuff supports better posture and smooth movement.

✔ Enhances Athletic & Daily Performance – From lifting weights to daily activities, strong shoulders improve function and prevent discomfort.

Essentially, happy rotator cuffs = happy you! And a happy you = a happy me (Joy, your future Physio :))

Why Strengthening the Rotator Cuff is Essential

woman in black sports bra holding blue and black kettle

Rotator Cuff Strengthening Exercises

The following exercises target the rotator cuff muscles and can be performed with resistance bands or light dumbbells. I have chosen resistance bands and as you will see throughout the video, I have placed them in different positions in the doorway to aid each exercise.

Remember to watch the video above for my expert guidance demonstrating all the exercises.

1. Shoulder External Rotation with band
2. Diagonal Ascending with band
3. Shoulder Abduction with band

4. Shoulder Extension with band
5. Diagonal Descending with band
6. Shoulder internal Rotation with band

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