Horizontal Internal Shoulder Rotation – Dumbbell
- Lie on your back on a flat surface with a dumbbell nearby.
- 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".
- Hold a dumbbell in your hand with your palm facing up towards the ceiling.
- Slowly rotate your arm up towards the ceiling until it's perpendicular to the ground, keeping your elbow bent and your upper arm stationary.
- Pause for a moment at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat the exercise with your other arm.
Primary Muscles
- Rotator Cuff - Front
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