Dumbbell Shoulder Internal Rotation (on floor)
The Dumbbell Shoulder Internal Rotation (on floor) primarily works the Subscapularis, with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Teres Major and stabilizer support from the Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Shoulder Internal Rotation (on floor) is an intermediate isolation exercise performed with dumbbell, following a isolation movement pattern. It primarily targets the Subscapularis, with secondary engagement of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Teres Major. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Subscapularis.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Subscapularis |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Teres Major |
Muscles Worked
The Subscapularis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), and Teres Major act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Subscapularis (back)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Teres Major (back)
Stabilizer Muscles
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Hold dumbbell in one hand.
- Lie on mat with dumbbell in hand.
- Position upper arm on mat close to body.
- Bend elbow approximately 90° with dumbbell held upright above elbow.
Execution
- Maintaining 90° bend in elbow, lower dumbbell toward floor until slight stretch is felt in shoulder.
- Lift dumbbell toward body by internally rotating shoulder until forearm is vertical and repeat.
- Continue with opposite arm.
Comments
- Torso can lean back slightly allowing for fuller range of motion at the bottom of movement.
- In which case, forearm does not need to travel any closer than vertical toward body.
- Elbow can be held with opposite hand for additional support.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Subscapularis) and can be substituted based on your equipment or variation preferences.
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