Great Rotar Cuff Workout!!

This program is called the 5 lb. Workout. You are only to use 5lb. dumbbells and that's it. The point to this workout is condition and strengthen the muscles of and around the rotar cuff. It is to target the smaller muscles. At no point are you EVER to go more than 5lb 's no matter what! Give it time and you'll notice the change in arm development. It WILL work! This is all credited to Steven Ellis at www.thecompletepitcher.com . He is the founder of the site. There he will show you many articles on everything about being a pitcher, including baseball grips and other workout programs. And a very popular product of his call the Tuff Cuff Program, check it out.

Schedule (off-season) - 3 sets/ 15 reps, 3 days a week

(in-season) - 2 sets / 10 reps, 3 days a week

Post Delt:


Lateral Raise (Front):

Lateral Raise:

Full Can Raise:

Extrotation Raise:

Follow Through:

This is simply you going through your pitching motion very slowly using the weights. Use a dumbbell in each hand and do your rotation on both sides (left handed and right handed).