For my friend Todd Langley and anyone else in need of a list of exercises for rotator cuff conditioning with a slant towards the rock climber.

Key assumption is you can find a modern athletic facility with a well equipped weight room.

Begin with a warm up exercise like riding a stationary bike or running on a treadmill for 10-15 minutes. All movements should be executed for three or four sets with 10-12 repetitions per set.

  1. Barbell Clean and Press
  2. Dumbbell Pullovers
  3. Seated Bent-Over Dumbbell Laterals
  4. Standing Side Dumbbell Raises
  5. 45° Standing Front Dumbbell Raises
  6. Standing Bent-Over Dumbbell Laterals
  7. 45° Standing Bent-Over Dumbbell Laterals
  8. Serratus Punch
  9. One-Arm Side Internal/External Cable Pulls
  10. Scapular Cable Depressions
  11. Parallel Bar Dips