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Rotator Cuff · Beginner

Side-Lying Internal Rotation

Light dumbbell side-lying shoulder internal rotation for controlled rotator-cuff strengthening.

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Side-Lying Internal Rotation demonstration

Exercise overview

Training details

Rotator CuffShoulders

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

45 sec

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.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Standing Internal Shoulder RotationRelated variationShoulder Internal Rotation Against WallRelated variationBand Standing External Shoulder Rotation

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand External Rotation at SideComparable substituteCable External RotationComparable substituteBodyweight Side-Lying Shoulder External RotationComparable substituteBand No-Money DrillComparable substituteCable Standing External Shoulder Rotation

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