I do these exercises with a 5 and 8lb weight. I found them here: http://www.thecompletepitcher.com/pitching_workouts.htm
and I have been doing them for about a year.
Rotator cuff exercises: Full can raise: Standing straight. Squeeze shoulder blades together and raise weight, thumbs up, to shoulder height at a 45° angle. Return to start position in a slow, controlled manner. These shoulder conditioning exercises are sometimes called Jobe or Jobes exercises. A complete series of these exercises start on page 35 in TUFFCUFF.
Rotator cuff exercises: Anterior raise: Standing straight, squeeze shoulder blades together and raise weight straight forward from side to shoulder height. Return to start position in a slow, controlled manner. These shoulder conditioning exercises are sometimes called Jobe or Jobes exercises. A complete series of these exercises start on page 35 in TUFFCUFF.
Rotator cuff exercises: Lateral raise: Standing straight, squeeze shoulder blades together and raise weight straight outward from side to shoulder height and return to start position in a slow, controlled manner. These shoulder conditioning exercises are sometimes called Jobe or Jobes exercises. A complete series of these exercises start on page 35 in TUFFCUFF.
Rotator cuff exercises: Post delt: Bending at waist, arms hanging down freely. Squeeze shoulder blades together and bring weight straight out to shoulder height. Return to start position in a slow, controlled manner.
I also do alot more than this, but they are all on a bowflex. I also do push ups, sit ups, crunches and leg work.[/url]