Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
If you're looking at this article, either you're on a quest to know more about your body, or you're worried about your shoulder health, specifically your rotator cuff.
The supraspinatus is one of the four muscles that make up the rotator cuff and plays a big part in shoulder abduction (bringing your arm up like you're doing a lateral raise). Strengthening your supraspinatus is necessary if you want to maintain your shoulder health, prevent injury, and improve upper body function.
This article will cover the top 7 supraspinatus exercises to keep your shoulders bulletproof. It should be noted that if you already have a shoulder injury, check with your doctor before starting any of these exercises to make sure they match up with your recovery plan.
So, What Is the Supraspinatus Muscle?
The supraspinatus is located in the upper back, connected to the shoulder blade and the humerus (upper arm). As mentioned above, its primary job is to help lift your arm to the side and provide some stability to the shoulder joint. Unfortunately, most people don't work on making sure the supraspinatus stays in fighting shape, and it's the most commonly injured rotator cuff muscle.¹
Image courtesy of complete-physio.co.uk
Why Should You Strengthen the Supraspinatus?
Besides the obvious wanting to be able to lift your arm without pain, here are a couple of other reasons why you should be incorporating some supraspinatus exercises into your routine:
- Prevent Shoulder Injuries: It helps with shoulder stabilization and can also help avoid impingement.
- Improve Athletic Performance: A stronger supraspinatus can increase physical output for anyone who participates in activities with overhead movements, such as tennis players, volleyball players, or swimmers.
- Enhance Range of Motion: A well-developed supraspinatus contributes to better arm mobility and flexibility, crucial for daily activities and sports.
7 Best Supraspinatus Exercises
Below are seven of my favorite supraspinatus exercises in no particular order. I always use 2-3 of them in my dynamic warm ups before working out.
1. Supraspinatus Isometric Hold
The supraspinatus isometric hold is a targeted exercise designed to strengthen and stabilize the supraspinatus muscle. Isometric exercises like this help improve shoulder stability and prevent injuries, especially for those involved in overhead movements.
How To:
- Stand with your arm by your side.
- Hold a light dumbbell or resistance band and raise your arm about 30 degrees away from your body, maintaining a slight bend in the elbow.
- Hold for 10–15 seconds and repeat for 3 sets.
2. Full Can Exercise
The Full Can exercise is a great movement for strengthening the supraspinatus muscle. By mimicking the motion of pouring out a can with your arms elevated, you specifically target the rotator cuff while minimizing stress on the shoulder joint. It's a great choice for injury prevention, rehabilitation, or enhancing overall shoulder strength.
How To:
- Hold a light dumbbell in each hand with your thumbs pointing upward.
- Raise your arms to shoulder height in a "Y" position (approximately 30 degrees forward).
- Slowly lower them back to your sides.
3. Empty Can Exercise
Similar to the full can exercise above but this movement internally rotates the shoulder, which is a more aggressive isolation of the supraspinatus. This can aggrevate shoulder injuries so be mindful of your current situation before attempting it.
How To:
- Hold a dumbbell or weight in each hand with your thumbs pointing down (as if you're emptying a can).
- Raise your arms in a "Y" position
- Lower them slowly.
4. Side-Lying External Rotation
The Side-Lying External Rotation is common exercise to strengthen the rotator cuff, especially for people who partake in activities that involve overhead motions. It's a great addition to both rehabilitation programs and strength training routines to promote healthy shoulders.
How To:
- Lie on your side with a light dumbbell in the hand of the top arm.
- With your elbow bent at 90 degrees, rotate your arm outward, lifting the dumbbell toward the ceiling.
- Return to the starting position.
5. Prone Horizontal Abduction
The Prone Horizontal Abduction helps to strengthen the upper back and shoulder muscles. You can improve your posture, improve shoulder mobility and enhace upper body strength. It's great for people looking to counteract the effects of slouching or forward shoulder rotation.
How To:
- Lie face down on a bench or flat surface.
- With your arms hanging down and palms facing inward, raise your arms straight out to the sides until they're parallel with the floor.
- Lower and repeat.
6. Band External Rotation
The Band External Rotation is a simple exercise for warm ups and to strengthen the rotator cuff. This is a common movement you'll see at the gym thanks to its effectiveness.
How To:
- Attach a resistance band to a stable surface.
- Stand with the band at waist height and hold it in the hand farthest from the anchor point.
- Keep your elbow bent at 90 degrees and rotate your arm outward against the band's resistance.
7. Wall Angels
Wall angels are perfect for a number of things including activating and stretching the shoulders, upper back and chest. They also can aid in improving posture, shoulder mobility and upper back strength. Use them in your warm ups or rehab routine.
How To:
- Stand with your back against a wall, arms raised at 90 degrees to your sides (like a goalpost).
- Press your arms against the wall and slide them upward, keeping your back and arms in contact with the wall.
- Lower and repeat.
How to Incorporate Supraspinatus Exercises Into Your Routine
So now you know what you can do to strengthen these muscles, so now it's a matter of putting them into practice. Here are some tips on how to work these into your workout routine:
- Warm-up: These can be done on any workout day, including leg days; begin with light band external rotations or wall angels to activate the muscle.
- Frequency: Aim for 2-3 sessions per week, 20-30 reps per exercise. Don't feel like you need to do every single exercise each session.
- Progression: Start with light weights or resistance bands and gradually increase as your strength improves. We're not looking to break records. Instead, we're trying to make sure you don't break!
Common Mistakes to Avoid When Performing supraspinatus exercises
Piggybacking off of the last line of the above section, here are some mistakes people make when they first start doing supraspinatus exercises:
- Using Too Much Weight: The supraspinatus is a small muscle that's easily injured, so overloading it can do the exact opposite of what we're trying to accomplish here. Ditch the ego. Start light.
- Incorrect Arm Position: Make sure you're paying attention to the form in the videos; we included them for a reason. If possible, do the exercises in front of a mirror to ensure everything is where it should be.
- Neglecting Other Rotator Cuff Muscles: While this article focuses on the supraspinatus, remember that the rotator cuff also includes three other muscles. For truly strong shoulders, make sure you're working them equally.
Wrap-Up
Rotator cuff injuries suck, don't let yourself get injured when it could be prevented. Dedicating time to strengthening your supraspinatus can save you from expensive surgery, shoulder pain, and missing time doing your favorite activities.
Start light, make sure your form is correct, and be consistent! When you're still able to hit the gym, and others start dropping out due to injury, you'll be thanking me.
Check out more rotator cuff articles:
References
- Pennmedicine.org, 2023, www.pennmedicine.org/for-patients-and-visitors/find-a-program-or-service/orthopaedics/shoulder-pain/rotator-cuff-tear-treatment-and-diagnosis.
Tyler DiGiovanni
Author