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The rotator cuff is a casing-like formation of the tendons of the rotating muscles that surrounds the joint capsule tightly and plays an important role in the stabilization of the joint. Every exercise training the rotator cuff should be performed with a weight that you can make 10-20 repetitions with without extraordinary effort. Each motion shall be performed slowly. Always keep in mind that in case of the training of the rotator cuff the point is the facilitation of the right functioning of the muscles and the guaranteeing of the muscles contraction.  Perform the exercise as follows: in standing position hold your arms, elbows with dumbbells in your hands squarely lifted, then rotate your forearm slowly, continuously up and down in the whole motion range.