What is the best exercise for the supraspinatus?

Answered by Alan Eldred

Well, when it comes to exercises that target the supraspinatus muscle, there are a few that have proven to be quite effective in my personal experience. One of the most commonly seen exercises is the dumbbell lateral raise. This exercise specifically targets the supraspinatus muscle as you lift the dumbbells to the sides, keeping your arms straight or slightly bent. I have found that performing this exercise with proper form and control can really help to strengthen and activate the supraspinatus.

Another exercise that I have found to be effective for the supraspinatus is the barbell bench press. While this exercise primarily targets the chest muscles, it also engages the shoulders, including the supraspinatus. By performing the bench press with proper technique and focusing on keeping the shoulders stable and engaged, you can effectively work the supraspinatus muscle.

In addition to the bench press, the overhead press or military press is another exercise that recruits the supraspinatus. This exercise involves pressing a barbell or dumbbells overhead, engaging the shoulders and upper back muscles. I have personally felt a good activation of the supraspinatus when performing this exercise, especially when I focus on maintaining proper form and control throughout the movement.

It is worth mentioning that while these exercises can be effective for targeting the supraspinatus, it is important to listen to your body and adjust the weight and intensity as needed. Overloading the muscle can lead to strain or injury, so it is important to start with lighter weights and gradually increase the resistance as your strength improves.

In my personal experience, incorporating a combination of these exercises into my workout routine has helped me strengthen and activate my supraspinatus muscle. However, it is important to note that everyone’s body is different, and what works for one person may not work for another. It is always a good idea to consult with a qualified fitness professional or physical therapist who can provide personalized guidance and exercises specific to your needs.

The dumbbell lateral raise, barbell bench press, and overhead press are exercises that commonly recruit the supraspinatus muscle. However, it is important to approach these exercises with proper form, control, and gradually increase the intensity to avoid injury. Remember to listen to your body and consult with a professional if needed.