Jim, you can also do the rotator exercise side lying and it is actually easier to isolate the actual area better because you are not straining to keep the arm upright(all though that improves muscle in other areas). You lie on your side with your arm at your side bent at the elbow 90 degrees and rotate the lower half up. You should not be able to rotate all the way to an L pointing at the ceiling, but fairly close. I never do anything heavier than 5 on these because they isolate such small muscles. I have been working rotator exercise since my late 20's when I started dealing with issue because of softball. Weight training has given me good solid muscle to support everything so I don't have pain.
Jim, you can also do the rotator exercise side lying and it is actually easier to isolate the actual area better because you are not straining to keep the arm upright(all though that improves muscle in other areas). You lie on your side with your arm at your side bent at the elbow 90 degrees and rotate the lower half up. You should not be able to rotate all the way to an L pointing at the ceiling, but fairly close. I never do anything heavier than 5 on these because they isolate such small muscles. I have been working rotator exercise since my late 20's when I started dealing with issue because of softball. Weight training has given me good solid muscle to support everything so I don't have pain.
