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Dumbbell Supine Shoulder Internal Rotation at 90 Degrees
Supine dumbbell exercise targeting shoulder internal rotators like subscapularis and anterior deltoids to enhance stability and aid rehab; used for injury prevention in overhead sports.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Chest
7/10Upper Chest
Lats
6/10Teres Major
Traps
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on a flat bench with knees bent. Abduct one shoulder to 90 degrees, flex elbow to 90 degrees, hold light dumbbell with forearm vertical.
- Inhale and slowly rotate forearm toward torso while keeping upper arm fixed.
- Maintain elbow at 90 degrees and scapula retracted.
- Exhale and control return to starting position.
- Keep movement isolated without lifting shoulder.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Fix upper arm to bench.
- Retract scapula down.
- Control rotation slowly.
- Elbow stays at 90 degrees.
- No momentum.
Breathing
Inhale during eccentric return; exhale during concentric internal rotation. Brace core lightly.
Tempo
4-0-2
Range of Motion
From forearm perpendicular to torso to end-range internal rotation without scapular lift or pain.
Safety
Safety Notes
- Use very light weight only.
- Stop if sharp pain occurs.
- Avoid if acute shoulder injury.
- Maintain scapular contact throughout.
- Consult professional for history of impingement.
Spotting
Not required; self-supported supine position minimizes risk.
Common Mistakes
- Lifting upper arm off bench.
- Using body momentum.
- Allowing scapula to wing.
- Forcing beyond pain-free range.
- Straightening elbow.
When to Avoid
- Acute shoulder impingement
- Recent shoulder surgery
- Rotator cuff tear
Flexibility Needed
- Shoulder abduction to 90 degrees
- Elbow flexion without restriction
Build Up First
- Basic shoulder stability awareness
- Familiarity with rotator cuff isolation
Also known as
Supine Dumbbell Internal Rotation, 90-Degree Shoulder Internal Rotation, Supine Rotator Cuff Internal Rotation
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