External and Internal Rotators

MamaOne13

How often do you train the external/internal rotators for your shoulders?

sgt1372

I've been lifting for many years (and have had 2 rotator cudd injuries & surgeries) and I've never heard of such a distinction being made b4.

Most shoulder movements of greatest benefit are compound lifts and exercises like the OHP, BP, pushups and pullups, that work the entire shoulder girdle.

Isolation lifts for the shoulder mainly target the deltoid, which has 3 main parts, that are isolated by doing either front, side or overhead raises w/a dumbbell.

However, there are actually 20 muscles attached to your shoulders, the deltoid, pec major, rhomboid and trap being the main ones that are all worked when you do a compound lift or exercise.

See: https://www.healthline.com/health/shoulder-muscles

So, the best way to work your shoulders IMO is to do the compound lifts and exercises that I'm sure will work your "external/internal rotators" if such a distinction can even be made.

unforgettable2010

sgt1372 wrote: »

I've been lifting for many years (and have had 2 rotator cudd injuries & surgeries) and I've never heard of such a distinction being made b4.

Most shoulder movements of greatest benefit are compound lifts and exercises like the OHP, BP, pushups and pullups, that work the entire shoulder girdle.

Isolation lifts for the shoulder mainly target the deltoid, which has 3 main parts, that are isolated by doing either front, side or overhead raises w/a dumbbell.

However, there are actually 20 muscles attached to your shoulders, the deltoid, pec major, rhomboid and trap being the main ones that are all worked when you do a compound lift or exercise.

See: https://www.healthline.com/health/shoulder-muscles

So, the best way to work your shoulders IMO is to do the compound lifts and exercises that I'm sure will work your "external/internal rotators" if such a distinction can even be made.

You forgot the Rear or Anterior Deltoid. But I agree. I don’t think there is an “exterior” rotator. The rotator cuff is under the deltoid making it “interior”. There are exercises that warm up your rotator cuff and I generally do them before chest day since tearing mine in 2016. Otherwise I do shoulders once a week. Some type of overhead press, front raises, lateral raises, and rear delt raises/ cross cables.

AliNouveau

unforgettable2010 wrote: »

sgt1372 wrote: »

I've been lifting for many years (and have had 2 rotator cudd injuries & surgeries) and I've never heard of such a distinction being made b4.

Most shoulder movements of greatest benefit are compound lifts and exercises like the OHP, BP, pushups and pullups, that work the entire shoulder girdle.

Isolation lifts for the shoulder mainly target the deltoid, which has 3 main parts, that are isolated by doing either front, side or overhead raises w/a dumbbell.

However, there are actually 20 muscles attached to your shoulders, the deltoid, pec major, rhomboid and trap being the main ones that are all worked when you do a compound lift or exercise.

See: https://www.healthline.com/health/shoulder-muscles

So, the best way to work your shoulders IMO is to do the compound lifts and exercises that I'm sure will work your "external/internal rotators" if such a distinction can even be made.

You forgot the Rear or Anterior Deltoid. But I agree. I don’t think there is an “exterior” rotator. The rotator cuff is under the deltoid making it “interior”. There are exercises that warm up your rotator cuff and I generally do them before chest day since tearing mine in 2016. Otherwise I do shoulders once a week. Some type of overhead press, front raises, lateral raises, and rear delt raises/ cross cables.

In physio they do refer to internal rotation and external rotation which I assume the poster meant. But really these aren't individual muscles to work they're just movements really.

Simply working through the range of motion should work these and other really unless you're had an injury I can't imagine specifically working on this.