Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | dumbbell |
Additional Equipment | flat bench |
Instructions
Preparation
Grasp dumbbell and lie on flat bench in lateral position. Place elbow of lower arm on egde of bench and let forearm point away, perpendicular to torso.Execution
Internally rotate shoulder to raise dumbbell across waist. Return and repeat. Switch position and continue with opposite side.Variations / Comments
Keep elbow fixed throughout motion.![Dumbbell Internal Rotation, Lying | Starting Position Dumbbell Internal Rotation, Lying Starting Position](/data/exercisefiles/85/2685.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Internal Rotation, Lying | Ending Position Dumbbell Internal Rotation, Lying Ending Position](/data/exercisefiles/86/2686.jpg)
Muscles
Target | Subscapularis |
Synergist | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Latissimus Dorsi | Deltoid, Anterior | Teres Major |
Stabilizers | Wrist Flexors |
![Dumbbell Internal Rotation, Lying | Muscles Front Dumbbell Internal Rotation, Lying Muscles Front](/data/musclemaps/43/1143.jpg)
Front
![Dumbbell Internal Rotation, Lying | Muscles Rear Dumbbell Internal Rotation, Lying Muscles Rear](/data/musclemaps/44/1144.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)