Side-Lying Internal Rotation

How to perform it

Step-by-step instructions

1. 01Lie on your right side holding a light dumbbell in your right hand with the elbow bent to 90 degrees.
2. 02Position your right upper arm slightly forward of your ribs and begin with your forearm angled toward the floor.
3. 03Rotate your forearm upward toward your abdomen while keeping your elbow and shoulder still.
4. 04Pause without rolling your torso forward or bending your wrist.
5. 05Lower the dumbbell slowly, complete the set, and switch sides.