And also external rotations with a band for 4 sets of 15-20 reps. I was told DBs were not as good as banded exercises as they give a constant tension throughout.
I also read that internal rotations are not necessary as the internal rotators are already dominant from exercises like bench press and so on.
p.s. I’ve had no injuries yet, but want to keep it that way!
I feel bands work better than DBs, but cables are even superior (they provide exactly the same tension throughout all the movement);
I used to think the same, but since I started subscapularis work (internal rotation), my right shoulder feels more stable while benchpressing;
I wish I had started training with the same mindset
In the “prehab category”, I would classify three separated areas: rotator cuff work, scapular work and rear delt work.
You already work your rotator cuff, that’s good! For scapular work you can do wall slides, face pulls, prone lateral raises along with serratus activation (push up plus, swiss ball push ups…); for rear delts, bent over flies should be enough to keep shoulders balanced.[/quote]
Seconded that. Especially the second point.
Also did DC broom stretches but feel like band instead of broom/stick is way better.