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Dumbbell Side-Lying Shoulder Internal Rotation
Dumbbell side-lying internal rotation isolates the rotator cuff, targeting subscapularis for shoulder stability and injury prevention; commonly used in rehab and warmup routines.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Lats, Chest
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Lats
4/10Teres Major
Chest
3/10Upper Chest
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat or bench with a pillow under your head if needed. Bend your working elbow to 90 degrees, rest upper arm along your side, and hold a light dumbbell with forearm parallel to the floor.
- Keep upper arm and elbow stable against your side.
- Slowly rotate forearm upward toward ceiling.
- Squeeze shoulder internally at the top.
- Hold briefly.
- Lower dumbbell controlled back to start.
- Switch sides after reps.
Coaching Tips
Form Cues
- Elbow glued to side
- Rotate only at shoulder
- Keep upper arm stable
- Control the descent
Breathing
Inhale as you lower the dumbbell; exhale as you rotate upward while bracing your core.
Tempo
3-1-2
Range of Motion
Rotate from forearm parallel to floor to maximum comfortable internal rotation without elbow movement or pain.
Safety
Safety Notes
- Start with very light weight
- Stop if sharp pain occurs
- Avoid if acute shoulder injury
- Consult professional for rehab
- Maintain neutral spine
Spotting
Not required; self-spot by using light weights and safeties if on bench.
Common Mistakes
- Allowing elbow to drift away
- Twisting torso
- Using momentum
- Shrugging shoulder
- Straightening elbow
When to Avoid
- Acute shoulder impingement
- Rotator cuff tear
- Recent shoulder surgery
Flexibility Needed
- Adequate shoulder internal rotation range
- Stable scapula control
Build Up First
- Basic shoulder awareness
- Proper elbow flexion form
Also known as
Side-Lying Dumbbell Internal Rotation, Lying Shoulder Internal Rotation, Dumbbell Rotator Cuff Internal Rotation
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