This is great set of movements that address strengthening the rotator cuff in a variety of ways.

Picture of women doing a chair pushup


Beginner to Advanced


Shoulders, Back, Core

Type of exercise

How to

  • Start face down with your hips on the ball and toes on the ground and heels on the wall. Y-Start with your palms and wrists slightly rotated outward down by your side. Move the top of the dumbbells heads towards the ceiling, keeping your arms as straight as you can. Repeat.
  • T-Start with your palms outward facing in front of the bench with your arms as straight as you can in front of you. Slowly take the dumbbell heads out towards the top of your shoulders, keeping your arms straight, and back down to starting position.
  • W-Start with your elbows straight out across the tops of your shoulders with your palms facing you. Slowly open your chest and squeeze your shoulder blades as you rotate your palms facing away from you. Rotate your wrists and palms back to start position.
  • L-Start with your elbows straight out from your shoulders and your elbow in an L position with your forearm and palms facing out. Slowly rotate your elbows down and palms back staying in an L position. Rotate back up to start position.
  • I-Start with your palms facing down at the tops of your shoulders. Slowly press your arms out in front of you, making sure not to raise your arms higher than to top of your earlobe. Keep your palms face down and return to start position.
  • Complete 8-10 reps of Y, at a light weight, before moving to next letter for another 8-10 reps.
  • Complete in letter sequence.


Strength, External Rotation

Movement Pattern: Strength
Other Options:
Be Safe:

Kimmie Beneke
Since 2005 Kimmie has been providing professional fitness training and instruction. In the Spring of 2015, she brought her expertise to the Body First Fitness Team. She loves working with a variety of clients. From teenagers to 80-year-olds, from couch potatoes to the experienced athletes, from the self-motivated to those that need a cheerleader, Kimmie finds joy in working with them all. T.G.I.F.; The Grind . is one of Kimmie’s favorite classes to teach.