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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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