• There are four muscles that comprise the shoulder.arm pumping image by MAXFX from Fotolia.com
  
  The rotator cuff is made up of four muscles in the shoulder that work to stabilize the shoulder socket. According to the U.S. National Library of Medicine, some of the most common shoulder injuries are called "rotator cuff" injuries. The following exercises will help to strengthen the rotator cuff to prevent injuries, enhance fitness and improve athletic training.
  
  

Lying Lateral Raise Using Dumbbells

• Lie on your left side. Hold the dumbbell in your right hand, resting on the front of your thigh, palm facing your leg. Keep elbow slightly bent. Raise dumbbell slowly until arm is at a 45-degree angle to your body. Return to starting position. Repeat 10 times. Repeat exercise on other side.
  
  

Side Laterals Using Dumbbells

• Grab your dumbbells with each hand and hold them at your sides. Set your feet a comfortable distance apart, and stand erect. Press the dumbbells together four to six inches in front of your hips, your palms facing each other. Incline your torso slightly forward and maintain this position throughout your set. Bend your elbows about 15 to 20 degrees and keep them rounded throughout your set. Keeping your palms facing the floor, slowly lift the dumbbells out to the sides and slightly in front of your body, in semi-circular arcs, until your hands are slightly above the level of your shoulders. Hold for a moment, then slowly lower the dumbbells back along the same arcs to your starting position. Repeat 10 times. You may sit down to do this exercise as an alternative.
  
  

External Rotation Using Dumbbells

• Lie on your left side. With your right arm, hold the dumbbell next to your body with your elbow in line with your shoulder. Slowly lift upward until the back of your hand faces backward. Return to a starting position. Repeat 10 times. Repeat exercise on the other side.
  
  

Internal Rotation Using Resistance Bands

• Resistance bands offer a different experience over dumbbells because there is a building level of tension throughout the range of motion. Attach a resistance band to a doorknob or wall. Stand with your side to the wall. Hold the resistance band with your right hand. Bend your elbow to a 90-degree angle with your hand facing the front. Keep your elbow close to your body. Slowly rotate your hand toward the middle of your body. Return to starting position. Repeat 10 times and switch sides.
  
  

Bench Rotator Lift

• Lie on your left side on a couch or a bench. Drop your right forearm down across your midsection. Keeping your elbow at a 90-degree angle, lift your elbow toward the ceiling until your upper arm is parallel to the floor and your forearm is perpendicular to it. Keep your arm tucked close to your body. Repeat 10 times and switch arms. A light weight (2 or 3 pounds) can be used to increase difficulty.