I would choose two different exercises and do them each on separate days of the week. The first movement would be performed with the humerus adducted (close to the body); examples include side-lying external rotations and low pulley external rotations. The second movement would be performed with the humerus abducted to 90 degrees or above; examples include Cuban presses, elbow-supported external rotations, and shoulder horn external rotations.
Obviously, this is just the tip of the iceberg with respect to shoulder health; you need a lot more work for the scapular stabilizers, and I prefer to integrate external rotation in more complex movement patterns once someone is out of the rehab stage.
I just have a question about your “Cracking the Rotator Cuff Conundrum” article. Sorry if this has been answered already.
I finish up my fourth week of doing this as my shoulder routine, and was thinking of starting CT’s “Shoulders Overhaul” program now that I’ve prehabbed a bit. Anyway, I’d like to make rotator cuff work a permanent part of my workout routine. Are there any specific exercises you would recommend? How often would you recommend doing them, and at what point in a program would you add them? Should I just pick one of the exercises from your article for a few weeks, then rotate to the next one, etc.?
By the way, I feel I benefitted greatly from following your rotator cuff routine, and not only do my shoulders feel healthier, but I’ve seen some very real increases in size as well. Specifically, I feel my shoulders are a little more “round” looking, which is something I’ve been striving toward for some time. Thanks for that!