Dumbbell Shoulder Internal Rotation at 90 Abduction
Dumbbell Shoulder Internal Rotation at 90 Abduction Instructions
- Lie on your back on a bench or the floor.
- Hold a dumbbell in one hand with the upper arm flat against the surface.
- The upper arm should be at 90 degrees from your body in a T position.
- Bend the elbow to 90 degrees so the forearm is vertical.
- Brace the core and keep the upper arm in place.
- Rotate the forearm down toward the floor by internally rotating the shoulder.
- Stop just before the dumbbell touches the floor.
- Slowly rotate back up to vertical and repeat then switch arms.
Dumbbell Shoulder Internal Rotation at 90 Abduction Form & Visual
Dumbbell Shoulder Internal Rotation at 90 Abduction Benefits
- Strengthens the subscapularis and other rotator cuff muscles.
- Builds shoulder stability at 90 degrees of abduction.
- Improves shoulder health and overhead press readiness.
- Helps prevent common shoulder injuries.
- Trains an often neglected portion of the rotator cuff.
- Light loads with strict form deliver best results.
Dumbbell Shoulder Internal Rotation at 90 Abduction Muscles Worked
- Subscapularis
- Pectoralis major
- Anterior deltoid
Dumbbell Shoulder Internal Rotation at 90 Abduction Variations & Alternatives
- Cable Internal Rotation
- Side Lying Internal Rotation
- External Rotation
- Cuban Press
