Dumbbell Shoulder Internal Rotation at 90 Abduction

How to do it

Draw your shoulder blade down and back to stabilize the joint.

1. 1

   Stand with your feet shoulder-width apart, holding a dumbbell in one hand.

2. 2

   Abduct your arm to the side so that your elbow is at shoulder height and bent at 90 degrees.

3. 3

   Rotate your shoulder, bringing the dumbbell towards your body while keeping your elbow stationary.

4. 4

   Slowly return to the starting position.

5. 5

   Repeat for the desired number of repetitions before switching arms.

Common mistakes

• ✕Dropping the elbow below shoulder height
• ✕Rotating the torso instead of the shoulder
• ✕Bending the wrist during the rotation