How to Do
How to Do Dumbbell Shoulder Internal Rotation for Rotator Cuff on Side
The dumbbell shoulder internal rotation for rotator cuff on side should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell shoulder internal rotation for rotator cuff on side.
Beginning
Beginning Dumbbell Shoulder Internal Rotation
When you put your upper arm out to the side, you're training the subscapularis at a somewhat greater muscle length than when you keep it close to your side.
Movement
Dumbbell Shoulder Internal Rotation Movement
1. Lie on your back with your upper arm 90 degrees out to the side and your elbow bent 90 degrees.
2. Internally (upwards) spin your arm with a dumbbell against the resistance until your forearm is upright.
3. Rep the movement in the opposite direction for reps.
Dumbbell Shoulder Internal Rotation Benefits
It enables you to reach behind your back and get your wallet or tie your bikini behind your back. It also allows competitors to hold the bar close to their bodies during Olympic motions and safely reach the bottom of a ring dip.
Exercise Aliases
Shoulder Internal Rotation, Side Lying Dumbbell, Lying Shoulder External Rotation.
