T Nation

External Rotation: Single vs. Cuban


#1
I just worked my rotator cuff last night after a few weeks layoff (stupidity, no other reason...then my shoulder started to feel weird so I decided I have to take my external rotators more seriously). I did my usual cuban rotations (4 sets) and then threw in some single arm db external rotation (isn't this what Mr. Poliquin said he used with his athletes?).

Well, I could hardly do 5 reps with 11 lbs (I did 8 about an hour later). I felt a big bad burn (and I think a pump, too) in my external rotators, my shoulders felt great, and now I'm sore. Does it seem to me or is the db external rotation better than the cuban?
Strength, Vlad


#2

Well it seems you've never tried the one-arm so it could've been the novelty effect. Here's the deal for me - the Cuban allows you to cut your time and effort by working bilaterally, while the dumbbell L-fly has the option to bring your arm in front of you for a different angle. If you feel it works better for you then drop the Cuban for a while. Maybe after a month you'll end up with the same revelation from trying the Cuban again:-)