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Internal Rotation, Lying

 
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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment dumbbell
Additional Equipment flat bench
x Rate Internal Rotation, Lying
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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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 Starting Position
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Dumbbell Internal Rotation, Lying Ending Position Ending Position

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
Front
Dumbbell Internal Rotation, Lying Muscles Rear
Rear
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