These 6 Rotator Cuff Exercises Could Finally Solve Your Shoulder Pain

The Truth About Rotator Cuff Exercises: What You Need to Know

If you've ever dealt with shoulder pain, you're not alone. A few years ago, I struggled with rotator cuff issues myself—until I discovered the right exercises that made a real difference.

In last week's blog, I shared five surprising facts about rotator cuff tears to help you avoid the mistakes I made. Now, as promised, I'm revealing the exercises that helped me recover—ones I also prescribe to my patients with similar shoulder concerns.

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But before we dive in, let's clear up a common misconception. When people hear "rotator cuff exercises," they often picture basic rotation movements. While that's not entirely wrong, it's far from the full picture.

Your rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) do more than just rotation—they play a crucial role in pressing, pulling, and stabilizing your shoulder during movements like overhead presses and bench presses. Understanding this is key to preventing and recovering from injuries effectively.

Now, let's get into the best rotator cuff exercises to strengthen and protect your shoulders.

 Our shoulders are incredibly complex, relying on multiple muscles to work together for smooth, pain-free movement.

While rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) are often associated with rotation-based movements, they play a crucial role in many other shoulder actions—like overhead pressing, pulling, and bench pressing. When I struggled with shoulder pain, physical therapy was a game-changer in my recovery. It reinforced what I now teach my own patients: incorporating Physical Therapy techniques to strengthen these muscles across different movement patterns—not just traditional rotator cuff exercises—is essential for long-term shoulder health.

The best "rotator cuff program" will include BOTH compound and isolation movements, example exercises are below.

1. Overhead Half Kneeling Kettlebell Press

(a lot less complicated than it sounds, I promise)

Why This Was a Game-Changer for Me

I was dealing with intense shoulder pain, especially during overhead pressing. In CrossFit, nearly all overhead pressing involves a barbell, using both arms simultaneously while standing, often with momentum and high rep volume.

The problem? I was doing way more than my shoulders were prepared for, relying on momentum and leg power to drive the weight up—putting excessive strain on my shoulders.

This exercise changed everything. It helped me build single-arm strength and shoulder stability in a controlled way—without pain.

2. Inverted Rows / Ring Rows

Just like with pressing, I was doing a lot of pulling movements that my body wasn’t truly ready for. I lacked the strength and experience to perform them correctly, which only led to more strain and frustration.

I had to take a step back and focus on building the foundational muscles for pulling. Inverted rows and ring rows became a key part of my training. Once I built strength with these, I gradually progressed to vertical pulling and strict pull-ups.

It took me four years to finally get my first strict pull-up—that says a lot, right? Progress takes time, but slowing down and focusing on strength development made all the difference.

3. Lateral Raises

Lateral raises are an excellent way to strengthen the rotator cuff, especially the supraspinatus, along with other key shoulder muscles. The slow, controlled movement helps build stability and resilience without excessive strain.

I always recommend starting with light weight to focus on proper form. If doing them with straight elbows feels too painful, try a modified version to reduce strain while still strengthening your shoulders effectively.

4. Seated External Rotation - Elbow on Knee

This is one of my favorite exercises for strengthening the rotator cuff while also improving shoulder internal rotation. The seated position provides stability, allowing for better control and targeted activation of the rotator cuff muscles.

If you're looking for a simple yet effective way to build strength and mobility, this exercise is a must-add to your routine!

5. Crossover Symmetry Exercises

To be honest, I used to hate these exercises. I complained about them constantly—probably because I was so bad at them! But as frustrating as they were, they ended up being incredibly effective for strengthening my shoulders.

Here are two of my favorites:

• 90/90 + Press – A great exercise for improving shoulder stability and strength in overhead positions.

• Rotations (Elbow in Front) – Helps build control and resilience in the rotator cuff, especially for rotational movements.

They weren’t easy at first, but sticking with them made a huge difference in my shoulder health!

6. Wall Angels

When I was dealing with shoulder pain, I instinctively started moving my shoulder less—which only made things worse (sound familiar?).

Wall angels helped me regain mobility and calm my shoulder down. I usually recommend these to my patients daily, starting in a standing position and progressing to sitting as their range of motion and pain improve.

What I Don't Recommend

Before you rush to add these exercises to your routine, here’s what NOT to do:

• Adding all six exercises into your program at once

• Doing them every day on top of your current workout routine

• Performing these exercises without an assessment to know if they’re right for you

You can’t solve a volume problem with more volume. These exercises were just one piece of the overall plan that helped me recover.

What Did Work for Me

• Seeing a Physical Therapist for an evaluation and a personalized plan

• Temporarily modifying aggravating movements

• Gradually adding in these exercises at the right dosage

• Using manual techniques like dry needling to ease tension

• Methodically reintroducing previously painful movements

  
  

Need Help with Shoulder Pain?

If you're struggling with shoulder pain and don't know where to start, Charleston Physical Therapy can help—just like they did for me.

At Made2Move, we specialize in creating individualized rehab programs that go beyond generic exercises, helping you move pain-free and get back to doing what you love.

Need guidance on your recovery? Reach out to Made2Move today and take the first step toward lasting shoulder health.

And don’t forget—next week, I’m sharing my controversial opinion about stretching. Make sure you’re subscribed so you don’t miss it.

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