Horizontal Internal Shoulder Rotation – Dumbbell

  1. Lie on your back on a flat surface with a dumbbell nearby.
  2. Raise one arm at the shoulder joint to your side so that your upper arm is perpendicular to your body. Bend your elbow at a 90-degree angle bringing your forearm perpendicular to the upper arm so that your hand is above your head on your supporting surface. This position is commonly known as as a single-arm "cactus pose".
  3. Hold a dumbbell in your hand with your palm facing up towards the ceiling.
  4. Slowly rotate your arm up towards the ceiling until it's perpendicular to the ground, keeping your elbow bent and your upper arm stationary.
  5. Pause for a moment at the top of the movement, then slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides and repeat the exercise with your other arm.

Primary Muscles

  • Rotator Cuff - Front

Results

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Date Reps Resis. RPE

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