← All exercises Exercise Side-Lying Dumbbell Internal Rotation Isolation | Intermediate
A rotator cuff isolation exercise lying on the working side, the bottom elbow bent to 90 degrees and tucked at the ribs, rotating a light dumbbell up toward the stomach.
Tips & instructions Form
Keep the elbow pinned to the ribs throughout, letting only the forearm rotate rather than the whole arm swinging from the shoulder.
Progression
The direct pair to the side-lying external rotation, training both rotational directions of the cuff from the same well-supported lying position.
Muscle groups Primary: Upper Chest
Secondary: Lats
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