Dumbbell Shoulder Internal Rotation (on bench)

Cable Standing Shoulder Internal Rotation


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



Hold dumbbell in one hand. Lie on bench close to edge on side with dumbbell in hand. Position elbow on edge of bench against side of body with elbow bent approximately 90°. Position legs on bench for support.


Maintaining 90° bend in elbow, lower dumbbell away from body until slight stretch is felt in shoulder. Lift dumbbell toward body by internally rotating shoulder until forearm is across belly. Continue with opposite arm.


Maintain elbow's bend and position at edge of bench against side of body throughout exercise. Elbow can be held with opposite hand for additional support.

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