Dumbbell Horizontal Internal Shoulder Rotation
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Dumbbell Horizontal Internal Shoulder Rotation is a strength exercise that targets internal rotation of the shoulder in a horizontal plane, performed by lying sideways on a bench with a light dumbbell in hand at chest height, elbow bent 90 degrees and tucked to the side, then rotating the forearm inward across the body against gravity. It primarily works the anterior and middle deltoids along with rotator cuff muscles like subscapularis for enhanced shoulder stability and injury prevention. Ideal for athletes, weightlifters, or anyone rehabilitating shoulder imbalances, using just a single dumbbell.
How to Perform Dumbbell Horizontal Internal Shoulder Rotation
- 1Sit sideways on a bench with your working side (e.g., right) facing away from the backrest; place your right elbow on the bench at chest height, forearm perpendicular to your body holding a light dumbbell with palm facing forward.
- 2Position your right forearm parallel to the floor, elbow tucked against your side at 90 degrees, with upper arm hugging your torso.
- 3Engage your core and keep your shoulder blade retracted and depressed.
- 4Inhale to prepare, then exhale as you rotate your forearm inward across your body toward your stomach (internal rotation), keeping your elbow fixed.
- 5Pause briefly at the end range where your hand nears your midline.
- 6Inhale as you slowly rotate your forearm back to the starting position (neutral).
- 7Perform 10-15 reps per side, then switch sides.
- 8Key form tips: Keep elbow pinned to your side—avoid letting it flare out; use light weight to prioritize control; maintain a neutral spine, no arching. Common mistakes: swinging the weight or rotating the entire shoulder instead of isolating the rotator cuff.
