You will need 2, 3 and 5 lb. dumbells for this exercise. To get started, stand erect with your feet shoulder-width apart holding a dumbell in each hand. Raise one of your arms in front of your torso with the arm held rigid to your shoulder height. Rotate your hand inwards until your hand's thumb is pointing downwards. Once it is, lower the dumbell until your hand touches your thigh. Repeat for 12 repetitions, switch arms, and repeat. You will do a total of two sets of 12 repetitions for each arm.
Cable Pulls for the Exterior Rotator Cuff Muscles
Setup the cable pulley machine so that the pulley and handle are at the height of your elbow. Set the weight to between 5 and 15 lbs. and go light when you are first starting out. Stand with your right side to the machine and grab the handle with your left hand. Keeping your elbow touching your ribcage, move your body away from the machine until there is no more slack in the cable. Rotate your left arm away from the machine until your knuckles are pointing away from the machine. You will do two sets of 12 repetitions per arm.
Interior Rotator Cuff Muscle Cable Pulls
Turn your body so your right should is towards the machine. Put your elbow on your ribcage. Bend your elbow with your knuckles point forward and your palm pointing away from the machine. Then, rotate your upper arm inwards to lift the weight until the inside of your forearm is touching your stomach.Keep in mind that 15 to 20 lbs. is a good weight to start with for this exercise. You will do two sets of 12 repetitions for each arm.