weak rhomboids and rotator cuff

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    weak rhomboids and rotator cuff


    so ive been told i have relatively weak rhomboids and my rotator cuff is on the way out if i dont start strengthening them... i was wondering if anyone could suggest a routine for these groups to add to my normal workout... i know i am asking to be spoon feed here, but im struggling to put a program together that is structured (not just random exercises)

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    As far as the little cuff muscles, I am guessing "external rotation" since most people the interior rotation muscles, ie: drawing the humerus towards the body, is always stronger than sweeping the arm away from the torso outward. Lying L-flyes or shoulder horn work for a few sets/minutes at the end of say pressing W/O's (after these small muscles have be warmed up, with a #5 pound weight and some higher reps can strengthen them. It does not take revamping the W/O's really.
    Can I ask why you were told about the weak rhomboids?

    That said, anything from deads to bench shrugs to types of rowing work them.
    IMO, if you work to strengthen the entire upper back, your rhomboids will be effected.
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    Quote Originally Posted by PaulBlack View Post
    As far as the little cuff muscles, I am guessing "external rotation" since most people the interior rotation muscles, ie: drawing the humerus towards the body, is always stronger than sweeping the arm away from the torso outward. Lying L-flyes or shoulder horn work for a few sets/minutes at the end of say pressing W/O's (after these small muscles have be warmed up, with a #5 pound weight and some higher reps can strengthen them. It does not take revamping the W/O's really.
    Can I ask why you were told about the weak rhomboids?

    That said, anything from deads to bench shrugs to types of rowing work them.
    IMO, if you work to strengthen the entire upper back, your rhomboids will be effected.
    thanks for the info man, saw a sports specialist guy because one of my shoulders got really inflammed then he did all these tests and checked muscles, said my serratus anterior or posterior cant remember which one and my rhombiods were weak
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    Quote Originally Posted by PaulBlack View Post
    As far as the little cuff muscles, I am guessing "external rotation" since most people the interior rotation muscles, ie: drawing the humerus towards the body, is always stronger than sweeping the arm away from the torso outward. Lying L-flyes or shoulder horn work for a few sets/minutes at the end of say pressing W/O's (after these small muscles have be warmed up, with a #5 pound weight and some higher reps can strengthen them. It does not take revamping the W/O's really.
    Can I ask why you were told about the weak rhomboids?

    That said, anything from deads to bench shrugs to types of rowing work them.
    IMO, if you work to strengthen the entire upper back, your rhomboids will be effected.
    Knowledge right here. One exercise I would throw into the mix are hanging scapular retractions from a pullup bar. These take a bit getting used to but i love them and can really feel the effects afterwards.
    Remember why you started.
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    face pulls

    pendlay rows - vary your reps schemes here, from like 4 to 10

    cable internal/external rotations

    and more face pulls

    <---5 shoulder surgeries...
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    i did a little rotator cuff workout yesterday prior to the workout my cuffs were hurting after it they werent, so thats a plus i guess lol... my workout was;
    Wall push ups-4x12
    Band lateral raises- 4x10
    Single arm band lateral raise-3x10
    reverse pec dec machine- 3x12
    different grip reverse pec deck- 3x12
    Hanging scapular retractions from bar 4x10/10/10
    SS with internal rotation and externation rotation using band
    finished with band pulls to chest and behind t he head.... overall it felt like it worked it well
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    Always include band pull aparts in your warm up. I think I left those out in my earlier post.

    Glad to hear things went well...
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    And the band lateral raises may not be the best idea...
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    Quote Originally Posted by napalm View Post
    And the band lateral raises may not be the best idea...
    feels good man, doesnt stress rotator cuff at all, just hits side delts hardcore... but if you think ditch it for a bit i will. i normally do band pull aparts first aswell in all workouts
  

  
 

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