- Lie down on your back, with your upper arm out to your side at 90 degrees, and your elbow bent to 90 degrees.
- With a dumbbell, rotate your arm internally (upwards) against the direction of resistance until your forearm is vertical.
- Reverse the movement, and repeat for reps.
Internal rotations train your anterior rotator cuff muscles (subscapularis).
By placing your upper arm out to your side, you train the subscapularis at a slightly longer muscle length, compared to when you keep your upper arm close to your side.
Text and graphics from the StrengthLog app.