Dumbbell Side-Lying Internal Rotation
oec:dumbbell-side-lying-internal-rotation
A unilateral isolation exercise targeting the subscapularis and anterior shoulder stabilizers to build rotator cuff strength and joint integrity.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Side-Lying Dumbbell Internal Rotation, Side-Lying Internal Rotation, Dumbbell Side-Lying Shoulder Internal Rotation, Side-Laying Interior Rotation
How to do it
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.
Movement
- 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
- Rolling the torso backward or forward to move the weight.
- Keep your hips and shoulders stacked vertically throughout the entire movement.
- Extending or flexing the elbow during rotation.
- Maintain a strict 90-degree bend at the elbow so movement only occurs at the glenohumeral joint.
- Using excessively heavy weight.
- Select very light dumbbells; the rotator cuff muscles respond best to controlled, high-quality contractions.
Safety
- Avoid forcing end-range external rotation if you experience anterior shoulder pain or impingement.
Muscles
Joints
- Shoulder: Internal rotation
- Elbow: Isometric stabilization
- Wrist: Isometric stabilization
Details
- Movement
- Rotation
- Modality
- Rehabilitation, Strength
- Mechanics
- isolation
- Force
- not applicable
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell; Flat bench
- Record
- Repetitions and Load
- Load
- external, total
Related
- substitute for Cable Shoulder Internal Rotation
Sources
- wger: Side-laying interior rotation, by CptnFatbeard (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.