Bodyweight

Bodyweight Internal Rotation

Bodyweight Internal Rotation is an effective exercise for strengthening shoulders and upper arms. It involves inward arm twisting to enhance mobility and function, ideal for rehabilitation, improved shoulder stability, and injury prevention.

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Bodyweight Internal Rotation instructions

Step-by-step instructions

Stand upright with your back straight and feet shoulder-width apart.

Extend one arm out to your sides, bent at a 90-degree angle with your palm facing downwards.

Slowly rotate your forearm inwards towards your chest while keeping your elbow still.

Return your arm back out to the side to complete one rep.

Avoid moving your elbow during the exercise and try to focus on moving your forearm only. Repeat for the programmed number of reps.

Stand upright with your back straight and feet shoulder-width apart.

Extend one arm out to your sides, bent at a 90-degree angle with your palm facing downwards.

Slowly rotate your forearm inwards towards your chest while keeping your elbow still.

Return your arm back out to the side to complete one rep.

Avoid moving your elbow during the exercise and try to focus on moving your forearm only. Repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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