Seated Rotator Cuff Warm-up
Easy
Expert Advice
If reaching upright makes you arch your back, stop earlier. Your useful rotation range ends before your torso starts helping.
How-to-do Steps
- Sit upright on a box, step, or any sturdy chair with your feet flat.
- Raise your upper arms out sideways and bend both elbows to approximately 90 degrees.
- Position both forearms forward and slightly downward while keeping your upper arms still.
- Rotate both shoulders together, bringing your forearms toward upright within a comfortable range.
- Slowly return your forearms to the starting position and repeat for the programmed reps.
Common Mistakes
- Shoulders shrug toward your earsFix: keep your neck long as your arms rotate.
- Elbows straighten during rotationFix: keep the same elbow bend throughout each repetition.
Coach Cues
Upper arms stay stillRotate both arms togetherKeep your neck long
Short reminders to keep in mind during every set.
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Muscles Worked
Seated Rotator Cuff Warm-up primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Rotating with raised elbows requires comfortable shoulder mobility, despite minimal load and stable seating.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Seated Rotator Cuff Warm-up work?
Seated Rotator Cuff Warm-up primarily targets the Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Seated Rotator Cuff Warm-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Seated Rotator Cuff Warm-up suitable for beginners?
Yes, Seated Rotator Cuff Warm-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Seated Rotator Cuff Warm-up?
Shoulders shrug toward your ears: keep your neck long as your arms rotate. Elbows straighten during rotation: keep the same elbow bend throughout each repetition.
