Dumbbell Horizontal Internal Shoulder Rotation

Dumbbell horizontal internal shoulder rotation

Muscles Worked

Muscles worked by dumbbell horizontal shoulder internal rotation



  • 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.

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