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

  • 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).

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Text and graphics from the StrengthLog app.