Seated Dumbbell Internal Rotation
- Primary muscles
- Shoulders
- Secondary muscles
- None
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Sit upright on a bench or chair, holding a light dumbbell in one hand with a neutral grip.
- 2 Place your elbow against your side, bending your arm to a 90-degree angle so your forearm is parallel to the floor and the dumbbell points straight ahead.
- 3 Keeping your elbow fixed against your side, slowly rotate your forearm inwards, bringing the dumbbell across your body towards your navel.
- 4 Continue rotating until you feel a gentle stretch in your shoulder, without letting your elbow lift away from your side.
- 5 Slowly reverse the movement, rotating your forearm outwards to return the dumbbell to the starting position.
