Strength

Single Kettlebell Internal Rotation

Single Kettlebell Internal Rotation is an impactful exercise to build shoulder strength and stability. Ideal for shoulder rehabilitation, it enhances function and endurance by rotating the arm internally against kettlebell resistance.
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Single Kettlebell Internal Rotation instructions
Step-by-step instructions
1
Stand upright with a kettlebell in one hand, and your feet shoulder-width apart.
2
Point your elbow out directly to the side and create a 90 degree angle with your wrist holding the kettlebell.
3
Without moving your shoulder or elbow, rotate your forearm towards your body while maintaining the 90 degree angle.
4
Rotate your forearm outwards again to return to the start position.
5
Repeat the exercise for the desired number of reps. Remember to keep the movements small and controlled, don't rush the exercise.
Stand upright with a kettlebell in one hand, and your feet shoulder-width apart.
Point your elbow out directly to the side and create a 90 degree angle with your wrist holding the kettlebell.
Without moving your shoulder or elbow, rotate your forearm towards your body while maintaining the 90 degree angle.
Rotate your forearm outwards again to return to the start position.
Repeat the exercise for the desired number of reps. Remember to keep the movements small and controlled, don't rush the exercise.
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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