Dumbbell Shoulder Internal 90-Rotation Abduction
Strengthen rotator cuffs with dumbbell internal rotations. Helps shoulder stability & prevents injury. Start today!
The Dumbbell Shoulder Internal 90-Rotation Abduction mainly works the shoulders and back, with help from the chest. You'll need: dumbbells.
Required Equipment
Dumbbell Shoulder Internal 90-Rotation Abduction Muscles Worked
Primary
Shoulder Rotator (subscapularis); Lats (latissimus dorsi)
Secondary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Dumbbell Shoulder Internal 90-Rotation Abduction Variations and Alternatives
How to do the Dumbbell Shoulder Internal 90-Rotation Abduction
Dumbbell Shoulder Internal Rotation at 90° Abduction
Starting Position
Stand with your feet shoulder-width apart for balance.
Hold a dumbbell in one hand.
Raise your arm to the side so that it is perpendicular to your body (90° abduction).
Bend your elbow to a 90° angle, keeping your upper arm in line with your shoulder. Your forearm should be pointing down.
Movement
Internal Rotation: Slowly rotate your forearm down towards your abdomen, keeping your elbow close to your body. Your upper arm should remain stationary throughout the movement.
Return: After reaching the bottom of the motion, reverse the movement and lift your forearm back to the starting position.
Repeat the movement for the desired number of repetitions (usually 8-12 reps).
Tips
Keep your core engaged to maintain stability.
Perform the movement in a slow and controlled manner to avoid injury.
Make sure to switch arms after completing the repetitions on one side.
Dumbbell Shoulder Internal 90-Rotation Abduction FAQs
What muscles does the Dumbbell Shoulder Internal 90-Rotation Abduction work?
The Dumbbell Shoulder Internal 90-Rotation Abduction mainly works the shoulders and back, with help from the chest. The main muscles are the subscapularis and latissimus dorsi.
What equipment do you need for the Dumbbell Shoulder Internal 90-Rotation Abduction?
Dumbbells.
What workout day should the Dumbbell Shoulder Internal 90-Rotation Abduction go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Shoulder Internal 90-Rotation Abduction variations and alternatives?
Similar exercises include the Cable Kneeling Shoulder Internal Rotation, Cable 90-Degree Shoulder Internal Rotation, Cable Shoulder Internal 90-Rotation and Dumbbell Lying Shoulder External Rotation.
Training calculators
Work out the numbers behind your training before your next session.