Shoulder · Strengthening

Internal shoulder rotation in side-lying position

Internal shoulder rotation in side-lying position, 3 sets, 12 repetitions, light dumbbell

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Equipment: Light dumbbell

Description: Lie on your side, with your upper arm bent at 90 degrees, elbow pressed against your body. Holding a light dumbbell, slowly rotate your forearm towards your abdomen while keeping the elbow fixed. Gently return to the starting position without moving the upper arm.

Tips: Keep the elbow firmly pressed against the body to isolate shoulder rotation. Perform the movement slowly and control the trajectory to avoid jerks.

Progression: Gradually increase the weight of the dumbbell as you can perform 3 sets of 12 repetitions without pain or excessive fatigue.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: light dumbbell
Starting position: Side-lying, upper arm bent at 90 degrees, elbow against the body
Clinical goal: Strengthen the internal rotator muscles of the shoulder
Also known as: internal shoulder rotation in lying position, side-lying shoulder rotation, internal rotation strengthening

Precautions

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

acute shoulder pain
severe shoulder instability

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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.