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

• Subscapularis
  
  
• Teres major

Alternative exercises

• Internal rotation with a resistance band

Related injuries

• Shoulder Impingement
  
  
• Dislocated Shoulder