Exercise Lab

Dumbbell Shoulder Internal Rotation -- Side Lying

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Shoulders

Purposes

  • Internal rotator muscles of the shoulders

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Description

  • Lying on your side, hold the dumbbell in the hand that's on the bottom, with the elbow bent at 90 degrees.
  • Maintaining the elbow at 90 degrees, rotate your arm so that the dumbbell moves up and across your chest.
  • Return slowly to the start position.

ProTip

  • Keep your body in one position (try not to lean back or forward)

Mistakes

  • Twisting the body