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Shoulder · Strengthening

Internal Rotator Strengthening of the Shoulder in Quadruped Position

Internal rotator strengthening in quadruped, 3 sets, 10 repetitions per arm, elbow bent at 90 degrees

Illustration of the Internal Rotator Strengthening of the Shoulder in Quadruped Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Description: Get on all fours, with the elbow bent at 90 degrees and the shoulder well stabilized. Start with the forearm oriented outward, then perform an internal rotation by slowly bringing the forearm toward your abdomen without moving the elbow or the trunk. Control the movement until reaching maximum internal rotation, then return to the starting position.

Tips: Keep your back straight and avoid compensations with the trunk. Perform the movement slowly to effectively engage the internal rotator muscles.

Progression: Gradually increase the number of repetitions or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, resistance_band
Starting position
Position quadrupédique, coude fléchi à 90 degrés
Clinical goal
Renforcer les muscles rotateurs internes de l'épaule
Also known as
rotation interne épaule quadrupédie, renforcement rotateurs internes épaule, exercice épaule quadrupède

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.