{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side-Lying Dumbbell Internal Rotation",
      "kind": "common"
    },
    {
      "text": "Side-Lying Internal Rotation",
      "kind": "common"
    },
    {
      "text": "Dumbbell Side-Lying Shoulder Internal Rotation",
      "kind": "common"
    },
    {
      "text": "Side-Laying Interior Rotation",
      "kind": "misspelling"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "subscapularis",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "internal-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "strength"
    ],
    "movement_patterns": [
      "rotation"
    ],
    "mechanics": "isolation",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "dumbbell"
      ],
      [
        "bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1582"
  },
  "id": "oec:dumbbell-side-lying-internal-rotation",
  "instructions": {
    "setup": [
      "Lie on your side on a flat bench with your bottom arm bent at a 90-degree angle at the elbow.",
      "Position yourself near the edge so your bottom forearm can hang freely below the bench level.",
      "Grasp a light dumbbell with a neutral grip in the bottom hand and keep the elbow tucked close against your side."
    ],
    "steps": [
      "Lower the dumbbell under control toward the floor by externally rotating the shoulder as far as comfortably tolerated.",
      "Rotate the upper arm internally to pull the dumbbell up toward your abdomen until the forearm is perpendicular to the floor.",
      "Pause briefly at the top to contract the internal rotators without twisting your torso.",
      "Lower the dumbbell smoothly back to the starting stretch."
    ],
    "breathing": "Inhale as you lower the weight toward the floor; exhale as you rotate the dumbbell upward toward your stomach.",
    "cues": [
      "Keep the elbow pinned to your ribcage",
      "Rotate smoothly without rocking your torso",
      "Move the forearm like a door on a hinge"
    ],
    "common_faults": [
      {
        "fault": "Rolling the torso backward or forward to move the weight.",
        "correction": "Keep your hips and shoulders stacked vertically throughout the entire movement."
      },
      {
        "fault": "Extending or flexing the elbow during rotation.",
        "correction": "Maintain a strict 90-degree bend at the elbow so movement only occurs at the glenohumeral joint."
      },
      {
        "fault": "Using excessively heavy weight.",
        "correction": "Select very light dumbbells; the rotator cuff muscles respond best to controlled, high-quality contractions."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid forcing end-range external rotation if you experience anterior shoulder pain or impingement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Dumbbell Side-Lying Internal Rotation",
  "previous_ids": [
    "oec:side-laying-interior-rotation"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Side-laying interior rotation",
        "url": "https://wger.de/en/exercise/1582/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "CptnFatbeard"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-shoulder-internal-rotation"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "side-lying"
  },
  "status": "active",
  "summary": "A unilateral isolation exercise targeting the subscapularis and anterior shoulder stabilizers to build rotator cuff strength and joint integrity."
}