Rotator Cuff (Sled)

A shoulder isolation exercise using a weighted sled to develop rotator cuff stability and strength.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a very light weight.
2. Face the sled, backing up until there is light tension in the line. Stand upright with arms at your sides.
3. Grasp both handles with elbows bent at 90 degrees, hands at waist level.
4. Pull the sled toward you using internal rotation of the shoulder, bringing your hands toward your midline.
5. Return slowly to the starting position, controlling the eccentric phase.
6. Repeat for prescribed reps, maintaining constant, light tension throughout.

Tips

• Use very light weight; this is a protective and isolating movement, not a strength movement.
• The movement occurs at the shoulder joint through internal rotation, not elbow flexion.
• Control is paramount; never use jerky or explosive movements with rotator cuff exercises.
• Perform this exercise with perfect form to build shoulder stability and prevent injury.
• Complete reps on both sides if performing unilateral variations.