Internal Rotation in Side-Lying Position

Description

Lie on your side with the shoulder to be worked resting on the edge of the bed, the elbow forming a 90° angle to the body and the forearm flat on the floor. Place a small rolled towel or cushion under your head to keep your body straight. You can bend your knees for added stability. With a weight in your hand, rotate your arm to bring your hand inward until the elbow is vertical, then gently release back to the starting position.

Settings

Equipment

Dumbbell

Positions

Side Lying

Muscle groups

Shoulder internal rotators

Difficulty

Easy

Movement

Medial Rotation

Contraction mode

Concentric