Internal Shoulder Rotation

Internal shoulder rotation is a great exercise for strengthening the rotator cuff muscles which are important for shoulder stability.

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

Alternative exercises