Strength

Dumbbell Internal Rotation

Dumbbell Internal Rotation is an easy yet effective workout targeting shoulder strength. It enhances rotator cuff stability aiding injury prevention and often serves as a rehab exercise post-shoulder injuries due to its focus on flexibility and range of motion.

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Dumbbell Internal Rotation instructions

Step-by-step instructions

Sit on a chair with your feet shoulder-width apart and flat on the floor.

Hold a dumbbell in your right hand and bend your right arm at a 90-degree angle. Keep your elbow close to your side.

With control, rotate your forearm inward until the dumbbell is near your belly. Your elbow should stay pinned to your side.

Rotate your forearm back to the starting position in a controlled manner.

Repeat for the desired number of reps, then switch arms.

Sit on a chair with your feet shoulder-width apart and flat on the floor.

Hold a dumbbell in your right hand and bend your right arm at a 90-degree angle. Keep your elbow close to your side.

With control, rotate your forearm inward until the dumbbell is near your belly. Your elbow should stay pinned to your side.

Rotate your forearm back to the starting position in a controlled manner.

Repeat for the desired number of reps, then switch arms.

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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