Controlled Internal Rotation

Description

Lie on your back holding a weight in one hand, elbow bent at 90 degrees and pointed to the side, with the forearm perpendicular to the ground. Gently rotate the shoulder to lower the weight towards the ground, trying to get it closer without forcing. Then, perform an internal rotation of the shoulder to bring the weight back to the starting position. Repeat the movement in a controlled manner.

Settings

Equipment

Weight

Positions

Supine Position

Muscle groups

Shoulder internal rotators

Difficulty

Moderate

Movement

Medial Rotation

Contraction mode

EccentricConcentric