Thethird0cnzo on Nostr: Rotator cuff workouts. Low weight cable pulls at shoulder height. Some good examples ...

Rotator cuff workouts.

Low weight cable pulls at shoulder height.

Some good examples on YouTube I'm sure.

Basically two variations of the workout when using cables. Flexion and extension movement.

Start with elbow vertically stacked below shoulder next to torso. Elbow should stay locked in place during the workout.

Pull the cable in an arced motion towards torso midline and bring back to starting position at 90° for a rep. Repeat for the flex portion of the sets

After a few sets or circuits switch and do the extension. I wouldn't recommend doing them in the same set.

Flex sets should be separate from extension sets

lower the weight and do the same except extend outwards. Start at that same 90° posture and than arc outards about 45° and bring back to 90°

It's one of the workouts Ivan drago is doing in rocky 3 during the pre fight training montage before rocky and Ivan fight in Russia.

Rotator cuffs and elbows usually have similar workouts that help for both.

Pair that with low weight shoulder workouts with some ab workouts and some lat pulldowns or low weight pull ups if you are able.

Do it in circuits.

For example:

1 set of the shoulder cable rotator cuff movements
1 set of the abs
1 set of the lat pulldown/ pull up (wide grip)

That together is one circuit

Do as many circuits as needed.

It's what I do on my days off from the gym.

Finish it with cardio.

Bonus: use a grip strengthening/stress ball when running. It helps with the forearm and elbow. It's all connected.

As long as it doesn't hurt keep working at it.

Idk.

Good luck 👍🏽