Shoulder · Strengthening

Internal shoulder rotation isometric with elbow bent at 90°

Internal shoulder rotation isometric, elbow bent at 90°, 3 sets, hold 10 seconds, 5 repetitions per set

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds per repetition

Repetitions: 5 per set

Description: Place your elbow bent at 90 degrees, close to the body, with the hand either in front of the abdomen or behind the back depending on the chosen variation. Contract the shoulder muscles to perform an internal rotation without moving the trunk, maintaining the final position for 10 seconds. Relax gently and repeat.

Tips: Keep your back straight and avoid compensating by rotating the trunk. Breathe normally during the effort and ensure the elbow remains close to the body.

Progression: When the exercise becomes easy, increase the hold time from 10 to 15 seconds or add an additional set.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Seated or standing, elbow bent at 90 degrees, close to the body
Clinical goal: Strengthen the internal rotation muscles of the shoulder
Also known as: Internal shoulder rotation strengthening, Isometric shoulder rotation, Bent elbow internal rotation

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.