Vertical Internal Rotation With Dumbbell, Lying
| rating: | through 5 votes |
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| required: | Dumbbell |
| optional: | Fitness Mat |
| level: | Easy |
| type: | Strength |
| Variations available (6) |
General And Specifics
- the infraspinatus and the Rotator cuff which is surrounded by the deltoid is required by this exercise
Starting Position
- pick up a lighter dumbbell with one hand
- lay down onto the ground on one side, the weight is in the lower hand
- bend your knees for more stability
- bend the lower arm to 90 degrees
- you can rest the other hand on your thigh
Correct Execution
- guide your forearm up in a bow
- the forearm should be almost vertically to the ground
- upper arm and elbow do not lift off the ground
- let the weight sink down again and repeat the described steps above
- do not forget the other arm