Internal Rotator Strengthening in Supine

Description

Lie on your back holding a weight in your hand, with your arm out to the side and both shoulder and elbow bent at 90° towards the ceiling. Let the weight slowly lower backwards while controlling the movement, then gradually bring the forearm back to vertical to point the weight towards the ceiling and return to the starting position.

Settings

Equipment

Kettlebell

Positions

Supine Position

Muscle groups

Shoulder internal rotatorsShoulder external rotators

Difficulty

Difficult

Movement

Medial RotationLateral Rotation

Contraction mode

ConcentricEccentric