Researched and Composed by Jacob Wilson
Abstract
Presented here today, will be what I consider, superficially that is, to be
the final key to developing a championship dorsal complex. Furthermore I will
address several questions in regards to common injuries, and certain lifts that
are accused of causing these injuries. For instance, do behind the neck
movements lead to rotator cuff problems? Press on, to find out
Infraspinatous, Teres Major, and Teres Minor
The following muscles, minus the Teres Minor, are collectively known as the
posterior aspect of the rotator cuff. Keep that in mind, because we will cover
it in more depth in the latter half of this article. Currently however, I am
going to address what these muscles will add, Aesthetically to your physique,
and how to target them scientifically.
1. Aesthetics Each of these muscles lies on the posterior( back
) aspect of the scapula. There are three distinct features that they add. As a
review however. The lats add back width, the rhomboids, and middle trapezius add
center back thickness, and the upper trap fibers and levator scapula add height
to the cervical or neck region of the back. The muscles discussed today lie laterally on the back, as
this is where the scapula resides.
A. That being said, they add upper, lateral( to the sides ) thickness to
the back.
B. Secondly, in all poses, these muscles appear in combo, almost round in
shape( even though this isnt the case, collectively, they do ). And in double
biceps poses they contract and pop out of the back like dynamite after an
explosion!
C. If you think of your lats as the Wings needed to fly your physique to
the championship battle, then think of the posterior rotator cuff muscles, as the
missiles that will blow away the competition! When you spread your lats,
this collective group of muscles literally add another dimension to the outer aspect of the
dorsal complex. Its almost
indescribable!
Anatomical Analysis of The Posterior Rotator Cuff Muscles & Teres Major
 
1. Infraspinatous and Teres Minor Origins
These muscles originate on the infraspinous fossa.
The infraspinatous originates superiorly( above ) and takes up the majority
of the infraspinous fossa's space. Where as the teres minor, originates just
inferior( below ) to the infraspinatous. Together, these muscles form, most of the
mass in the scapula area of the body.
2. Insertion Points Both of these muscles insert on the greater
tubercle of the humerus. Do you remember what a tubercle is? Our bones, have
several landmarks on them. Projections are more like it! Some are caused by
tendons rubbing against the bone, and others are caused by actual insertion
points. Several tendons insert on the lateral, or outer side aspect of the upper
arm bone. The muscles that insert via these tendons pull the bone in whatever
direction they contract. The more powerful the contractions, the greater the
projection or landmark will be on the bone. The tendon literally pulls the
projection of the bone out. Again, you can see why a weightlifters bone
structure, is radically different, then when compared to an average, non weight
lifting bi-standard.
3. Origin and Insertion Points of Teres Major
This muscle originates inferiorly to the teres minor. It is a thick, tubular
looking muscle, that covers the lower border of the scapula. Incidentally this
contributes very much aesthetically as well. It completes the missile formed by
this tri-group if you will. Additionally it inserts on the bicipital groove of
the humerus( upper arm bone ). Remember this is a groove etched out by the
tendon of the long head of the biceps.
Physiological Analysis of The
Posterior Rotator Cuff Muscles
Again, muscles pull insertion points toward origins. The infraspinatous pulls
in this direction then:
They pull the lateral aspect of the humerus toward the scapula posteriorly.
This is a form of rotation( a primary movement ). And it is coined as lateral
or external rotation( to rotate to the outside ). The best way to
understand rotation is to place your arms to your sides, with the palms facing
forward. Now, imagine, if you will, that there is a metal, straight pin inserted
on the very superior aspect of your humerus. If you turn it, your arm will turn
in the same direction. Twist the straight pin laterally, and your arm will also
rotate laterally. If you have a pin handy, then stand it up, on the pin head on
your desk. Now rotate it. This is the same motion that your upper arm would
perform.
Notice I said upper arm. Anatomically, the upper arm is always referred to as
the arm, and of course the forearm is called the forearm. Do not confuse
rotation of the humerus, which takes place via the shoulder joint, with rotation
of the forearm, which takes place at the radio-ulnar joints( discussed in future
articles ). One way to better understand what I am saying, is to bend your arm
at the elbow, and then externally rotate your arm. This shows and demonstrates
that these two forms of rotation are separate from each other.
Teres Major Actions
This muscle is actually an assistant to the latissimus dorsi. It essentially
assists its larger cousin in all movements. From adduction, to extension! So,
hitting the lats from all angles will also build up the Teres Major!
Lets Get Down To Business!
The focus here is obviously on the infraspinatous and the teres minor, as
the t. major is covered in detail, in the latissimus section of Beyond
Failure's Back series. We know, that lateral rotation is the key to building
these posterior rotator cuff muscles. The question now, is what is the best way
to utilize this movement. Lets explore the answer shall we?
1.
Infraspinatous Rows I am a massive believer in flexor-less rows. Essentially
this means eliminating the elbow flexors, which consist of the biceps,
brachialis, and brachio-radialis. You do this, by simply straightening out the
elbows and then perform the specific row. This exercise is extremely similar to
striation rows.
You begin by lying face forward on a bench. The angle is standardly a 45 degree incline. This however, can be utilized at any angle you so desire. In
fact, I encourage that you vary it as much as possible. In this position you
should allow the dumbbells in each hand to hang straight down in front of you.
Then pull the dumbbells back and laterally rotate your humerus or shoulder
joint. Squeeze at the top and lower slowly under control.
When you hit failure I suggest several partial reps, to recruit as many
muscle fibers as possible.
2. Bodybuilding Deadlifts These are called
bodybuilding deadlifts, because of their extreme hypertrophy abilities.
They are an aesthetic exercise, and build the rotator cuff muscles, but also
retract the scapula, which builds center back thickness as well. Traditionally
these are performed on smith machines. You will frequently see Charles Glass
utilize this exercise with top IFBB pros. It is a partial deadlift. You set the
weight to a level about knee high. The the key is to focus on pulling the
weight with the upper back muscles. At the top range of motion laterally rotate
your shoulder joint, and squeeze the living daylights out of your rotator cuff
muscles. The key is the lateral rotation here! You should get a massive peak
contraction.
As in the picture above, you can use free weights also. The main
reason a smith is used, is because it insures perfect form, and allows the
athlete to focus on the target muscle group. Additionally these are to be
performed at a medium pace, and not very explosively. It is a pure focus on
perfect form, and perfect contraction. Reps are also higher. In the 10-20 rep
range even. If you are looking for constant tension, use, standing cable deadlifts. And when using free weights, you might use a low rack to set the
weight on.
Note: if you want more rhomboid development, focus on contracting the scapula
at the top range of motion as well.
3. Extremely Partial Constant Tension Deadlifts
This exercise focuses primarily on the last one third, to one fourth of a
lying cable deadlift( click here to read the full description ). The key is to
grasp the cable, and lie all the way back with your arms fully rotated
laterally. From here fight the tension of the cable eccentrically as it pulls
you into an internal rotation, and then move forward, until your body is upwards
about 1/3 of the way as compared to a normal cable deadlift. Then move
backwards, purely focusing on external rotation.
A great tip is to perform this deadlift with a high
pulley grip, instead of a low pulley for a switch up. It provides excellent
resistance on this particular movement!
4. One Arm External Rotation This utilizes a
bent arm motion, and the contraction you will feel in the infraspinatous, and
teres minor is in another zone! Simply take a seat on a bench, or the floor with
your knee bent. Use the top of your knee as the focal point for your elbow, and
allow your arm to hang down on the inner part of your thigh( of course you are
holding a dumbbell ). From here, simply laterally( or externally ) rotate your
humerus.
5. Lying External Rotation To quote Dave
Draper( on numerous occasions ), nothing to it! Simply lie on a flat bench, on
your side. The arm that is on top is grasping a dumbbell and bent at the elbow.
Allow the dumbbell and forearm to hang over the side of the bench. From here
externally rotate at the shoulder joint.
6.
Two Arm Movements
A. The first is the Cuban rotation. This is a popular rotator cuff
movement and has been used for decades. Simply grasp a barbell so that your arms are parallel
to the ground, and rotate upwards and backwards towards your forehead. Then
slowly lower the weight.
B. The second is lying two arm external rotation. Again, this is a simple
movement. Grasp two dumbbells and lie face forward on a high flat bench. Bend
at the elbows as if you were doing a dumbbell rows. Your arms should be tight
into your sides. From here, externally rotate both arms simultaneously.
C. Cable Cross over rotation This uses constant tension as its method
of growth. Stand in a cable cross over machine, and grasp the cables with
opposite grips, so that the cables pull your humerus, in an internally rotated
position. From here, with arms bent again, externally rotate at the shoulder
joint. If all you have is a low cable pulley, then perform these one arm at a
time.
How To Work These Exercises Into A Back Program
I prefer quick and intense rotator cuff workouts. Additionally and quite
obviously, I work these into my normal back workouts.
What I will do is lay out two workouts for you.
Recommended Cycle:
workout A perform for weeks 1-2, and 5-6
workout B perform for weeks 3-4, and 7-8
Workout A Explained
Step One: Set The Bench to approximately a 35 degree angle. Grab a pair
of dumbbells, and perform 12 reps of infraspinatous rows. Immediately after
failure, strip the weight by about 15 percent and go to failure again.
Step Two: Immediately after this, grasp a bar and perform bodybuilding
deadlifts for 10-12 reps.
Repeat for superset for 3 rounds
Again, this is to be included with your normal back workouts.
Variation With A Focus On Burning Out The Entire Back
This is actually a rhomboid / rotator cuff blitz. It will also, involve the
lats. I prefer to use this last in the workout as a complete burn out. It is
composed of five total movements. And you will use this Giant set 1-3 times. One
for a beginner to intermediate, and 2-3 for intermediate to advanced.
Instructions: Begin by setting a bench to an incline. You will pick a
semi-light weight. One in which you could conceivable perform 25 reps with
incline dumbbell rows. Begin with Incline striation rows for 12 reps,
immediately follow this up with incline normal incline bench dumbbell rows, but
row straight backwards, your elbows should be tight into your body, and you
should be extending the upper arm. Also your palms should face each other.
Therefore the first two movements are similar in that the goal is to extend the
arm straight backwards( note for more information on the striation row, read
superficial muscles of the back part one, under lower lats ). Immediately
following this, perform infraspinatous rows for another 12 reps, and finish it
off with transverse dumbbell rows. This last row looks like this:
Notice how you have a palms down grip, and you
are adducting the scapula.
This is how you work the rhomboids. This movement is very much like
a wide grip palms turned down barbell row. However, the second rowing
movement, the palms face each other, and your arms are tight into the
body.
Follow this up, with 10 repetitions on the bodybuilding deadlifts. I
recommend placing it on a rack, or using a smith machine, because you will be
exhausted!
Recap: Striation Rows( flexor less rows - click here to read about them ),
followed by normal incline rows, with palms facing each other, and arms tight
in, followed by infraspinatous rows, finished off with incline transverse rows.
Then go to a pre-set barbell and perform bodybuilding deadlifts. Each set is a total of 12
repetitions.
Note: You may have to cheat the final 12 transverse rows out.
Workout B Explained
This workout is focused on isolating the rotator cuff muscles first, and
finishing them off with a bit more compound movement.
Phase One: A double drop set on lying, two arm external rotations. Reps 12,
15, 25
rest
3 sets of Extremely Partial Constant Tension High Cable Deadlifts ( 12, 15, 20 )
I like to keep reps high when working the rotator cuff, to avoid injury.
Rotator Cuff In Further Detail
The gleno-humeral or shoulder joint is a very complicated, ball and socket,
synovial articulation( same thing as joint ). If we examine a joint, we find
that there are three aspects that provide stability for it. The general rule, is
that the more stable the joint is, the less mobile it is. The less stable, the
more mobile. And it is apparent, that as human beings, and especially athletes,
we depend highly on a full range of motion within the shoulder joint.
The first aspect is based on the bony fit of the articulation. The head of the
humerus, which looks like a ball, forms a very poor fit, with the socket,
otherwise known as the glenoid fossa that lies to the outside of the scapula.
Secondly, the ligaments that cross the joint are not very strong. Both of these
add up to high mobility, but poor stability.
Which means, that the shoulder joint, relies heavily on another factor to
provide protection and stability. That other factor is based on muscles that
cross the joint. These muscles, and their respective tendons, hold this vital
joint in place like an actual cuff!
Note: The Hip is also a ball and socket joint. Even though it is mobile,
it is no where near as mobile as the shoulder joint. This is because the head of
the femur makes a superb bony fit with the acetabulem( looks like the glenoid
fossa, but is on the hip bone ). It also has the strongest tendons in the body crossing
the joint!
The muscles that form this cuff are in order:
1. The Subscapularis To the front, or anteriorly on the scapula is a
shallow depression on the surface, called the subscapular fossa. This is where
the Subscapularis resides, or more accurately originates. It inserts on the
lesser tubercle of the humerus. This lesser tubercle lies anteriorly on the
humerus. So this muscle and its tendon provides stability to the front of the
shoulder joint. This being said, the subscapularis is an internal rotator of the
shoulder joint.
2. The Supraspinatous Posteriorly( to the rear ) on the scapula, you should
notice three specific landmarks. There is a flat, smooth surface on top known as
the supraspinous fossa, then there is a bony protrusion, known as the spine, or
the shoulder blades, and finally there is a larger flat surface known as the
infraspinous fossa. The names are easily told. Supra, stands for superior.
Therefore the supra( superior or above ) spinous( the spine ) fossa( a shallow
depression, caused by a muscle in life ) is very appropriately named. As is the
muscle that lies in the area. The Supraspinatous. This muscle then lies
superiorly to the shoulder joint, and then inserts on the greater tubercle. If
you recall, the greater tubercle is on the lateral or outside aspect of the
humerus. Therefore this muscle abducts, or moves the upper arm out and to the
side of the body. A classic example is the side lateral raise. Interestingly
enough, the subscapularis always initiates abduction. Your deltoid cannot, and I
repeat, cannot abduct the arm until, the subscapularis has initiated the
movement. It provides shoulder joint stability on the superior
aspect of the articulation.
The above border is the
suprasinous fossa, and
the spine is easily seen.
3. Of course, as you know, the infraspinatous and the terres minor cross the
shoulder joint from the rear, and provide stability from there.
To recap, the cuff is formed by muscles superiorly, anteriorly, and
posteriorly.
Why are they called rotators?
The subscapularis internally, or medially rotates the humerus, and the
infraspinatous and terres minor rotate the humerus laterally, or externally.
How can I avoid Injury?
In this sport, the main site of injury is caused from pressing movements,
specifically any overhead press( in fact, most rotator cuff injuries are brought
on by overhead movements). The problem is that the shoulder joint is insanely
complicated. A true work of art. In order to explain how injuries are causes, I
would like to cover the ball and socket relationship in a bit more, very easy to
understand detail.
In order to do this, I need to compare the hip ball and socket joint, to the
shoulder joint.
Hip Joint Analogy If you were to take all the ligaments, and muscles crossing
the hip joint away, it would still hold in the joint! Why? The best analogy is a
tennis ball shoved tightly into a tea cup. The ball is too tightly placed to pull
it out, but, it can still rotate!
Shoulder Joint Analogy This is more comparable to a racquetball resting in a
tiny saucer. In other words, it sure is highly moveable, but it also can be
moved out of place easily. The glenoid fossa is a very shallow depression, and
can in no way hold the head of the humerus.
Whats the plan then? Again, this articulation relies on the rotator cuff
heavily to
A. Keep the shoulder joint in place
B. Keep the ball centered in the glenoid fossa. This my friends is where
injuries begin! The question is why? What needs to be understood, is that the
rotator cuff muscles work as a unit! If one muscle, is weak, or a tendon or
muscle is tight, then the head of the humerus will begin to move increasingly away
from the center of the glenoid fossa. This means, that it will rub against
areas, it has no business rubbing against!
The number one site of injury, as mentioned was an overhead presses. Lets see
why, based on the above information.
1. Imbalance In shoulder elevation( occurs when you do say a military press),
the anterior rotator cuff muscles, and the superior ones, plus the anterior
deltoid roll the head of the humerus in an upward direction.
Remember, in order to keep the humeral head from moving in a wrong plane of
motion, it must be kept as close to the center of the glenoid fossa as is
possible. Therefore, as this upward elevation is taking place, there must be a
countering action. The countering action is made by the infraspinatous and teres
minor. It does so by depressing the head of the humerus. If this takes place, as
designed, then everything is perfect.
However, this is, in countless athletes not the case! You see, if the
anterior muscles, are stronger then the posterior ones, then the counter action
of depression will flat out be too week. In this case, the glenoid head rubs up
against the spine of the clavicle. Actually to be more technical, it rubs up
against the end of the spine, which is called the acromion process. This is a
hard bony projection. If you rub a tendon, continually against it, then it will
eventually become enflamed. This is called, tendentious( an inflammation of the
tendon ). If you have problems elevating your shoulders, you probably have it.
And eventually, continually rubbing can lead to worse injuries, such as tears.
The fantastic thing about shoulder injuries, is that you usually are
pre-warned,
before they become serious. Again, you can tell that you have one, if you have
any problems elevating your shoulders.
The same problem can occur with bench press, also, if you have a muscular
imbalance. The question is, why does this occur? The answer to that is basic.
Most athletes focus on internal rotation, rather then external. The pecs are
internal rotators, the lats and teres major are internal rotators, as are the
supraspinatous fibers. And forward pressing movements continually build up these
muscles. This leads to several problems. The best way to illustrate this is to
look at your forearms. Our flexors are naturally stronger then our forearm
extensors. Just take a look at your hands at rest. They are naturally bent
correct? This is again due to the strength of your flexors exceeding that of
your extensors, which on a continual basis, pulls their respective tendons
forward, keeping tension on them.
If this occurs in the shoulder region, then problems can occur, because this
joint is incredibly dependent on an athlete completely eliminating imbalances.
In other words, your shoulder joint is going to be more tense internally, which
takes away from the internal rotator cuffs( the subscapularis ) flexibility. If
you have less flexibility there is less room provided for the head of the
humerus to clear
the acromion( or the end of the spine of the scapula ). Which
again leads to tendentious, which will eventually lead to tearing. And as
discussed, a muscular weakness in the posterior rotator cuff muscles, renders
depression much less effective, again causing the tendons to rub against the
acromion.
How is this corrected?
The first aspect is to deal with the muscular imbalance. This calls for working
the posterior rotator cuff muscles. That is vital! Secondly, you need to
increase the flexibility of the subscapularis. Just working the infraspinatous
will help accomplish this. As working an opposing muscle group, naturally
stretches what is being opposed.
Secondly I would recommend a few simple stretches, when the shoulders are warm,
and I mean extremely warm.
1. The first is what I call posterior meditation stretching. You place both arms
behind your back and attempt to touch your palms together, as in a praying
position. If you cannot touch your hands together, then perform the movement
slightly. Do not overdo it. This is a position to work into slowly!
2. The other movement is an excellent prep for overhead presses. Find a
corner, and lift your arms up in a pressing position( or in the bottom position
of a military press, without the barbell ). Then walk into the corner,
so that your arms are pressed against the wall. Then walk forward so that your
internal rotators are stretched. This should feel like the stretching motion on
a pec deck.
3. A basic towel stretch - This is a simple one, that almost all are familiar
with. Stand, and place one arm behind your back, and one overhead. Now focus at
stretching the overhead arm and the externally rotated arm at the same time like
so.
Behind The Neck Movements Analyzed
Any overhead pressing movement or pulling for that matter can place the
glenohumeral joint at risk, if there is a muscular imbalance, tightness, and or
inflexibility. Behind the neck presses call for top flight flexibility of the
internal rotators! I will tell you straight out, if any of the above areas
lacks, you are taking a risk in doing behind the neck pull downs or presses.
However, if your muscular balance, and flexibility are as they need to be. Then
the tendons will have room to clear the acromion and the infraspinatous and
teres minor can depress the humeral head. Presses to the front, as well as
pull downs to the front call for much less flexibility and give the athlete more
room to clear the acromion. However, if you have the room, because of your
physical conditioning, these movements can benefit you tremendously! I wouldnt
implement them however, until you feel you are sound in this area.
Further Notes:
Behind The Neck movements are commonly
referred to as contraindicated
exercises. This word
simply means inadvisable. Additionally you will hear the terms
Impingement Syndrome
or Shoulder Bursitis.
These are other terms for shoulder tendentious. On the Bursitis, we are
specifically speaking of what is called a bursa. In order to avoid friction
between the head of the humerus, and the tendons rubbing up against the acromion.
The bursa is a lubricated sac of tissue that cuts down on the friction between
two moving parts, In this case, the bursa protects the acromion and the rotator
cuff from grinding against each other. However, it can get enflamed, and become
tougher, if any of the above causes are instituted.
On a final note, injuries such as has been discussed, can occur from
improperly warming up. It is vital to get a good blood flow, and to warm, and
pre-stretch the muscles before performing overhead movements.
Conclusion
My advice is to take these muscles groups extremely seriously. I have laid
out two workouts for you, but also several other exercises and suggestions.
Which allows you as an athlete to mix it up and get as creative as you see fit.
I enjoyed the composition of these superficial back articles, and also
appreciated the tremendous feedback from those of you who emailed and or private
messaged me! Thank you very much, and good luck!
Yours In Sport
Jacob Wilson Trainer@abcbodybuilding.com
President Abcbodybuilding / Beyond Failure Magazine
© ABC Bodybuilding Company. All rights reserved. Disclaimer
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