Lying Dumbbell Internal Shoulder Rotation
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The Lying Dumbbell Internal Shoulder Rotation is a strength exercise performed lying on your side with a light dumbbell in hand, elbow bent at 90 degrees and tucked against your side, as you rotate your forearm inward toward your abdomen to target the rotator cuff. Its primary purpose is to strengthen internal rotation of the shoulder joint, enhancing stability and injury prevention. It mainly works the subscapularis and other internal rotators in the shoulders, benefiting athletes, throwers, or anyone rehabilitating shoulder imbalances, using just a single dumbbell.
How to Perform Lying Dumbbell Internal Shoulder Rotation
- 1Lie face-up on a flat bench with your knees bent and feet flat on the floor for stability.
- 2Hold a light dumbbell in one hand with your elbow bent at 90 degrees, tucked against your side, and forearm perpendicular to the floor (palm facing forward).
- 3Rest your upper arm on a small rolled towel or pad placed between your elbow and torso for support and to mimic neutral shoulder position.
- 4Inhale to prepare, then exhale as you rotate your forearm inward across your body toward the opposite hip, keeping your elbow fixed at your side.
- 5Inhale as you slowly control the dumbbell back to the starting position with your forearm perpendicular to the floor.
- 6Perform 10-15 reps per side, then switch arms.
- 7Key form tips: Keep your elbow pinned to your side throughout—do not let it flare out. Use a light weight to prioritize control over load. Avoid shrugging your shoulder or arching your back; maintain a stable torso. Common mistake: swinging the weight with momentum instead of isolating the rotator cuff.
