- Lie down on your side, with your arm close to your side, and your elbow bent to 90 degrees.
- With a dumbbell, rotate your arm internally (upwards) against the direction of resistance, as far as possible.
- Reverse the movement, and repeat for reps.
Internal rotations train your anterior rotator cuff muscles (subscapularis).
By lying on a bench, or similar elevation, you can increase the range of motion compared to lying on the floor.
Alternatives to using a dumbbell are to use a cable pulley or elastic bands (while standing up).
Text and graphics from the StrengthLog app.