Lying Dumbbell Internal Shoulder Rotation: Muscles Worked & Technique

Dumbbell lying internal shoulder rotation on bench

Muscles Worked in Lying Dumbbell Internal Shoulder Rotations

Muscles worked by dumbbell shoulder internal rotation

Primary muscles worked:

How to Do Lying Dumbbell Internal Shoulder Rotations

  1. Lie down on your side, with your arm close to your side, and your elbow bent to 90 degrees.
  2. With a dumbbell, rotate your arm internally (upwards) against the direction of resistance, as far as possible.
  3. 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).

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Text and graphics from the StrengthLog app.