Rotator cuff exercises
193 exercises that work the rotator cuff (shoulder stabilizers), easiest first.
At home or with basic kit 174
- Arm Circle Beginner friendly · No equipment
- Dead Hang Beginner friendly · Pull-up Bar
- Partial-Bodyweight Hang Beginner friendly · Pull-up Bar
- Resistance Band Shoulder External Rotation Beginner friendly · Resistance Band
- Resistance Band Shoulder Internal Rotation Beginner friendly · Resistance Band
- Shoulder Circles Beginner friendly · No equipment
- Single Arm Circle Beginner friendly · No equipment
- Active Hang Beginner friendly · Pull-up Bar
- Eagle Arms Stretch Beginner friendly · No equipment
- Hanging Shoulder Decompression Beginner friendly · Pull-up Bar
- Indian Club Single Pendulum — Short Arc Beginner friendly · Indian Clubs
- Isometric Shoulder External Rotation Hold Beginner friendly · Resistance Band
- Lateral Raise Beginner friendly · Dumbbells
- Mirror Follow-Through Beginner friendly · No equipment
- Plate Halo — Lighter Beginner friendly · Weight Plates
- Resistance Band Clamshell Beginner friendly · Resistance Band
- Resistance Band Face Pull Beginner friendly · Resistance Band
- Resistance Band Lateral Raise Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Beginner friendly · Resistance Band
- Shoulder Pass-Through — Wide Grip Beginner friendly · No equipment
- Sleeper Stretch Beginner friendly · No equipment
- Sleeper Stretch — Reduced Pressure Beginner friendly · Towel
- Slow-Motion Serve Pattern Beginner friendly · No equipment
- Wall Slides Beginner friendly · Wall / Door Frame
- Eagle Arms — Forward Lean Beginner friendly · No equipment
- Gomukhasana — Arms Only Beginner friendly · No equipment
- Gomukhasana — Strap Assist Beginner friendly · Yoga Strap
- Indian Club Figure Eight — Single Club Beginner friendly · Indian Clubs
- Indian Club Partial Mill — Front Arc Beginner friendly · Indian Clubs
- Indian Club Shield Cast — Short Arc Beginner friendly · Indian Clubs
- Indian Club Single Pendulum Beginner friendly · Indian Clubs
- Kettlebell Bottoms-Up Hold — Elbow at 90° Beginner friendly · Kettlebell
- Kettlebell Halo Beginner friendly · Kettlebell
- Kneeling Kettlebell Halo Beginner friendly · Kettlebell
- Leaning Lateral Raise Beginner friendly · Dumbbells
- Mace 10-to-2 — Short Arc Beginner friendly · Persian Mace / Gada
- Open Book — Shoulder Rotation Hold Beginner friendly · No equipment
- Plate Halo Beginner friendly · Weight Plates
- PNF D1 Flexion — Bodyweight Beginner friendly · No equipment
- PNF D2 Flexion — Bodyweight Beginner friendly · No equipment
- Resistance Band Chest Press Beginner friendly · Resistance Band
- Resistance Band Overhead Press Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Behind Neck Beginner friendly · Resistance Band
- Resistance Band W Pull-Apart Beginner friendly · Resistance Band
- Shoulder CARs Beginner friendly · No equipment
- Shoulder Pass-Through Beginner friendly · No equipment
- Active Hang with Scapular Pull Some experience helps · Pull-up Bar
- Bharadvaja's Twist Some experience helps · No equipment
- Cow Face Pose Some experience helps · No equipment
- Dolphin Pose Some experience helps · No equipment
- Dumbbell Shoulder Press Some experience helps · Dumbbells
- Follow-Through Rotation Drill Some experience helps · No equipment
- Gymnastics Ring Dead Hang Some experience helps · Gymnastics Rings
- Half-Kneeling Rotational Throw Some experience helps · Medicine Ball
- Half-Kneeling Side Throw Some experience helps · Medicine Ball
- Halo — Dumbbell Some experience helps · Dumbbells
- Indian Club Figure Eight Some experience helps · Indian Clubs
- Indian Club Two-Hand Swing Some experience helps · Indian Clubs
- Kneeling Shot Put Some experience helps · Medicine Ball
- Low Windmill Some experience helps · Kettlebell
- Mace Grave Digger — Lighter Load Some experience helps · Persian Mace / Gada
- Plate Around the World — Overhead Some experience helps · Weight Plates
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D1 Flexion Some experience helps · Resistance Band
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D2 Flexion Some experience helps · Resistance Band
- Resistance Band Arnold Press Some experience helps · Resistance Band
- Revolved Low Lunge Some experience helps · No equipment
- Ring Row Some experience helps · Gymnastics Rings
- Seated Spinal Twist — Bound Version Some experience helps · No equipment
- Shoulder CARs — Against Wall Some experience helps · Wall / Door Frame
- Stationary Overhead Throw Some experience helps · Medicine Ball
- Stationary Smash Practice Some experience helps · Sport Ball
- Thread the Needle — Extended Bind Some experience helps · No equipment
- Wall Slides — Floor Version Some experience helps · No equipment
- Arnold Press Some experience helps · Dumbbells
- Dead Hang — Towel Hang Some experience helps · Pull-up Bar, Towel
- Indian Club Double Pendulum Some experience helps · Indian Clubs
- Indian Club Mill Some experience helps · Indian Clubs
- Indian Club Shield Cast Some experience helps · Indian Clubs
- Isometric Overhead Press Hold Some experience helps · Dumbbells
- Kettlebell Bottoms-Up Hold Some experience helps · Kettlebell
- Kettlebell Bottoms-Up Hold — Stationary Some experience helps · Kettlebell
- Kettlebell Press Some experience helps · Kettlebell
- Mace 10-to-2 Some experience helps · Persian Mace / Gada
- Mace 360 — Partial Arc Some experience helps · Persian Mace / Gada
- Mace Grave Digger Some experience helps · Persian Mace / Gada
- Marichi's Pose Some experience helps · No equipment
- Overhead Plate Carry Some experience helps · Weight Plates
- Overhead Throw Mechanics Drill Some experience helps · Medicine Ball
- Resist Follow-Through — Band Some experience helps · Resistance Band
- Revolved Chair Pose Some experience helps · No equipment
- Revolved Crescent Lunge Some experience helps · No equipment
- Ring Support Hold Some experience helps · Gymnastics Rings
- Serve Wind-Up and Follow-Through Drill Some experience helps · No equipment
- Shoulder Pass-Through — Narrow Grip Some experience helps · No equipment
- Side-Arm Throw Mechanics Drill Some experience helps · Medicine Ball
- Single Arm Dead Hang Some experience helps · Pull-up Bar
- Tuck Skin the Cat Some experience helps · No equipment
- Wall Handstand Some experience helps · Wall / Door Frame
- Bharadvajasana II Some experience helps · No equipment
- Double Kettlebell Press Some experience helps · Kettlebell
- Dumbbell Overhead Carry Some experience helps · Dumbbells
- Gada Mill Some experience helps · Persian Mace / Gada
- Gate Pose — Arm Bind Some experience helps · No equipment
- Halo — Heavier Load Some experience helps · Kettlebell
- Hang Dumbbell Snatch Some experience helps · Dumbbells
- Hip-to-Shoulder Rotational Throw Sequence Some experience helps · Medicine Ball
- Indian Club Figure Eight — Opposite Direction Some experience helps · Indian Clubs
- Indian Club Opposite-Direction Swing Some experience helps · Indian Clubs
- Kettlebell Bottom-Up Carry Some experience helps · Kettlebell
- Kettlebell Overhead Carry Some experience helps · Kettlebell
- Kettlebell Push Press Some experience helps · Kettlebell
- Medicine Ball Shot Put Drill Some experience helps · Medicine Ball
- Overhead Carry Some experience helps · Dumbbells
- Overhead Smash Approach Some experience helps · Sport Ball
- Revolved Chair — Arms Extended Some experience helps · No equipment
- Revolved Crescent — Arms Extended Some experience helps · No equipment
- Revolved High Lunge Some experience helps · No equipment
- Revolved Triangle Some experience helps · No equipment
- Ring Push-up Some experience helps · Gymnastics Rings
- Sandbag Overhead Press Some experience helps · Sandbag
- Single-Leg Stance — Medicine Ball Toss Some experience helps · Medicine Ball
- Dead Hang — Single-Arm Progression Advanced · Pull-up Bar
- Double Kettlebell Overhead Carry Advanced · Kettlebell
- Double Kettlebell Push Press Advanced · Kettlebell
- Dumbbell Snatch Advanced · Dumbbells
- Extended Side Angle — Bound Advanced · No equipment
- Gymnastics Ring False Grip Hold Advanced · Gymnastics Rings
- Indian Club Double Mill Advanced · Indian Clubs
- Kettlebell Bottoms-Up Hold — Eyes Closed Advanced · Kettlebell
- Kettlebell Bottoms-Up Press Advanced · Kettlebell
- Kettlebell Jerk Advanced · Kettlebell
- Kettlebell Overhead Lunge Advanced · Kettlebell
- Kettlebell Swing to Press Advanced · Kettlebell
- Kettlebell Swing to Snatch Advanced · Kettlebell
- Kettlebell Windmill Advanced · Kettlebell
- Log Press Advanced · No equipment
- Mace 10-to-2 — Heavier Implement Advanced · Persian Mace / Gada
- Mace 360 Advanced · Persian Mace / Gada
- Overhead Walking Lunge Advanced · No equipment
- Pyramid Pose — Reverse Prayer Hands Advanced · No equipment
- Ring Pull-up Advanced · Gymnastics Rings
- Running Overhead Throw Advanced · Medicine Ball
- Side-Arm Throw with Run-Up Advanced · Medicine Ball
- Skin the Cat Advanced · No equipment
- T Push-Up Advanced · No equipment
- Double Kettlebell Jerk Advanced · Kettlebell
- Double Kettlebell Windmill Advanced · Kettlebell
- False Grip Ring Row Advanced · Gymnastics Rings
- Gada Mill — Heavier Load Advanced · Persian Mace / Gada
- Glide Shot Put Pattern Advanced · Medicine Ball
- Handstand Push-up Advanced · Wall / Door Frame
- Jump Serve Pattern Advanced · Sport Ball
- Jump Smash with Run-Up Advanced · Sport Ball
- Kettlebell Bottoms-Up Carry — Heavier Bell Advanced · Kettlebell
- Kettlebell Overhead Squat Advanced · Kettlebell
- Kettlebell Snatch Advanced · Kettlebell
- Mace 360 — Heavier Implement Advanced · Persian Mace / Gada
- Revolved Triangle — Bound Arms Advanced · No equipment
- Ring Dip Advanced · Gymnastics Rings
- T Push-Up with Dumbbell Row Advanced · Dumbbells
- Turkish Get-Up Advanced · Kettlebell
- Turkish Get-Up with Pause at Each Position Advanced · Kettlebell
- Waiter Walk — Heavy Load Advanced · Dumbbells
- Double Kettlebell Snatch Expert · Kettlebell
- Forearm Stand Expert · No equipment
- Freestanding Handstand Expert · No equipment
- Kettlebell Sots Press Expert · Kettlebell
- Single-Arm Dead Hang — Full Expert · Pull-up Bar
- Skin the Cat to L-sit Expert · Gymnastics Rings
- Freestanding Handstand Push-up Expert · No equipment
- Handstand Walk Expert · No equipment
- One Arm Handstand Expert · No equipment
- Pincha — Lotus Legs Expert · No equipment
- Ring Muscle-up Expert · Gymnastics Rings
With gym equipment 19
- Cable Pull-Apart Beginner friendly · Cable Machine
- Face Pull Beginner friendly · Cable Machine
- Seated Dumbbell Shoulder Press Some experience helps · Dumbbells, Weight Bench
- T-Pulls Some experience helps · Pilates Reformer
- Battle Ropes Spiral Some experience helps · Battle Ropes
- PNF D1 Flexion — Cable Some experience helps · Cable Machine
- PNF D2 Flexion — Cable Some experience helps · Cable Machine
- Single Arm Landmine Press Some experience helps · Barbell
- T-Shape Pull Some experience helps · Pilates Reformer
- Barbell Overhead Press Some experience helps · Barbell
- T-Pulls — With Chest Lift Hold Some experience helps · Pilates Reformer
- Overhead Carry — Barbell Advanced · Barbell
- Power Snatch Advanced · Barbell, Weight Plates
- Power Snatch from Blocks Advanced · Barbell, Weight Plates
- Hang Power Snatch Expert · Barbell
- Hang Snatch Expert · Barbell
- Overhead Squat Expert · Barbell
- Overhead Walk with Perturbation Expert · Barbell
- Snatch Expert · Barbell, Weight Plates