How to Do Dumbbell Horizontal Internal Shoulder Rotation: Muscles Worked & Proper Form

Dumbbell horizontal internal shoulder rotation exercise technique

Muscles Worked in Dumbbell Horizontal Internal Shoulder Rotations

Muscles worked by dumbbell horizontal shoulder internal rotation

Primary muscles worked:

How to Do Dumbbell Horizontal Internal Shoulder Rotations

  1. Lie down on your back, with your upper arm out to your side at 90 degrees, and your elbow bent to 90 degrees.
  2. With a dumbbell, rotate your arm internally (upwards) against the direction of resistance until your forearm is vertical.
  3. Reverse the movement, and repeat for reps.

Commentary

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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