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?