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The Worst Rotator Cuff Exercise (And How To Fix It) — Key Takeaways

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The Worst Rotator Cuff Exercise (And How To Fix It)

Daniel Vadnal4mNov 1, 2026

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Ditch the standing Cuban rotation — bent-over 90/90 external rotations with light plates, elbow-supported variations, or band pull-aparts train the rotator cuff's weakest inner range against resistance far more effectively.

Key takeaways

Bent-over 90/90 external rotation challenges the inner range standing Cubans miss

Bent-over 90/90 external rotation challenges the inner range standing Cubans miss

  • Standing Cubans lose tension when weight stacks vertically over shoulder.
  • Bent-over setup works against gravity through full ROM, making inner range near head hardest.

Bands train external rotation end-range by pulling along the line of resistance

Bands train external rotation end-range by pulling along the line of resistance

  • Bands keep tension at limit of external rotation, unlike gravity-dependent free weights.
  • Kneeling with lumbar flexion prevents cheating and localizes stress to cuff muscles.

Moderate resistance beats super heavy loads for rotator cuff training

Moderate resistance beats super heavy loads for rotator cuff training

  • Momentum or shortened ROM signals excess load that drains CNS without cuff stimulus.
  • Program cuff work after calisthenics or on off days; track resistance, reps, sets, frequency.

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In this video

  1. 1mWhy Standing Cuban Rotations Fall Short
  2. 1mBent-Over External Rotation with Plates
  3. 2mElbow-Supported Overload Variation
  4. 2mBand Resistance for Rotator Cuff
  5. 3mResistance Selection and Common Mistakes

“the inner range of motion contraction is actually where we're the weakest, which means we've got the most to gain.”

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