external rotations

[thomas89]

Hello, I am trying to train my rotator cuff external rotation like this(I am not the guy at the picture).:

I can feel it in my right shoulder, but when I am doing it with my left shoulder I feel it more in my biceps. Do you guys have any tips for me? I have tried doing the left one as much like the right as I can, but I still only feel it in the biceps, and not in the shoulder.

Thomas

 

[SouthernLord]

I can't see the picture, but I have a good idea what exercise you are referring to. How much weight are you using for these? I found lite weight and high reps are the ticket for these. I use the 5 pound DBs.

 

[dcg35]

^^ Like SL mentioned. To effectively work the rotator cuff, you must keep the weight low. I tend to use exercise bands. Depending on how bad your should is..you may need 2-3 days per week with 2-3 sets per movement at 20 reps. Always take a off day in between. If the weight is too heavy, it will recruit the larger muscles and not properly strengthen the intended area.

 

[thomas89]

But am I doing it right on the right shoulder since I can feel it beeing tired? I do usually have 20-30 reps, and feel it in my right shoulder and left bicep.