Shoulder Internal Rotation

Developing the Muscles of the Shoulder

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Shoulder Internal Rotation


1)      Start in a neutral position with your feet shoulder width apart.



2)      While keeping your elbow at your side , position your dumbbell to the outside of your body for the first movement. 



3)      Slowly rotate your arm at the elbow pulling it in towards your body.



4)      While keeping a 90 degree angle at the elbow bring your arm in until the dumbbell softly presses against your chest.



5)      Hold for a short duration (1-2 seconds) and return to starting position. Switch arms and repeat.



Muscles Worked:  Shoulders (Subscapularis)