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Home > Fitness & Training > Free Weights Exercises > Internal Shoulder Rotation

Internal Shoulder Rotation

Teaching points

Lay on your side on a bench with the knees bent and a dumbbell in the lower hand
Bend the elbow to a right angle and keep the upper arm supported on the bench with the lower arm unsupported
Rotate the shoulder to pull the dumbbell up to your other shoulder
Slowly return to the starting position

Variations & progressions

Perform laying on your back with the shoulder abducted to 90 and the elbow bent to 90 so the hand points to the ceiling
Rotate the shoulder joint so that the hand moves forwards and the palm faces the floor

Muscles worked

Related injuries

Similar exercises

Internal rotation with a resistance band

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