Lying Internal Shoulder Rotation – Dumbbell

1. Lie on your side on a flat bench with your legs stacked, and your body straight as possible from head to toes.
2. Bend your lower arm (the one closest to the bench) at a 90-degree angle at your elbow, and grasp a dumbbell with a your palm facing the ceiling.
3. Rotate your shoulder while keeping your elbow at a 90-degree angle, moving your forearm towards the ceiling and inwards towards your body.
4. Rotate your arm upward as far as comfortably possible without lifting your elbow off the bench or your body moving off its position.
5. Pause at the top of the movement for a brief moment.
6. Slowly return the dumbbell to the starting position by rotating the forearm back to the bench while keeping the elbow angle constant.
7. Complete all the desired repetitions on one arm before switching to the other arm and repeating the steps.

Notes

Keep your elbow tucked into your side and pinned to the bench throughout the exercise.

Results