Side-Lying Shoulder Internal Rotation

Body region

• Shoulders

Muscles

Main

• Subscapularis

Helps

• Pectoralis Major
• Latissimus Dorsi
• Teres Major

Holds

• Serratus Anterior

Equipment

• Dumbbells

Technique

1. Lie on your side with the bottom arm bent to 90 degrees, the elbow tucked against your ribs just in front of the body and a pillow or your free hand under your head.
2. Hold a light dumbbell in the bottom hand with the forearm resting on the floor or bench, pointing away from your stomach.
3. Keeping the elbow in place, rotate the forearm up toward your stomach.
4. Pause, then lower slowly to the start.

Cues

• Use a very light dumbbell.
• Keep the elbow fixed; only the forearm moves, like a door on a hinge.
• Keep the wrist straight.

Common mistakes

• Letting the elbow slide forward or lift off the floor.
• Rolling onto the back to help the lift.
• Going too heavy and losing control of the lowering.
• Rushing the movement.

Alternatives

• Side-Lying Dumbbell External Rotation
• Cable Internal Rotation at 90 Degrees