Shoulder · Strengthening

Isometric Internal Rotation with Elbow Bent (90°)

Isometric internal rotation of the shoulder joint, elbow at 90°, 3 sets, hold for 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: Bend your elbow to 90 degrees, keeping it close to your body. Position your hand either in front of your abdomen or behind your back, depending on the variation. Perform an internal rotation of the shoulder joint by gently pressing your hand towards your abdomen or lifting it towards your back, without moving your upper body. Hold the end position in an isometric contraction for 10 seconds.

Tips: Keep your elbow close to your body and avoid compensating by moving your torso. Breathe normally and control the movement to prevent pain.

Progression: If the exercise feels easy, gradually increase the holding time up to 15 seconds per repetition.

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: Strengthening the internal rotator muscles of the shoulder joint
Also known as: isometric shoulder internal rotation, shoulder rotation strengthening, internal rotation exercise bent elbow

Precautions

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

acute shoulder pain
severe shoulder joint 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.