Internal Rotation Strengthening With Gravity

Description

Lie on your back with the arm on the side you want to work on at a 90° angle, with your elbow supported by a roller or other support to raise it. Hold a dumbbell in your hand and place it on the floor. Perform an internal rotation of the shoulder by slowly raising your wrist toward the ceiling, without moving your elbow, until your forearm is horizontal. Focus on the muscle contraction while keeping your core stable for the indicated time, then rest your hand back on the floor.

Settings

Equipment

DumbbellFoam Roller

Positions

Supine Position

Muscle groups

Shoulder internal rotators

Difficulty

Moderate

Movement

Medial Rotation

Contraction mode

Isometric