Internal Rotation (Left and Right)

Muscles Used Subscapularis
Movement Classification Pull
Modality Choices Dumbbell, Plate, Manual Resistance, Surgical Tubing, Elastic Cord
Starting Position Lay down on either right or left side with knees slightly bent. Hold dumbbell in the hand of the side you are laying on and bend arm so that the forearm and upper arm are at 90 degrees. The palm should be facing up.
Description Keeping a 90 degree angle at the elbow, bring arm up to the opposite side of the body. Pause momentarily and then recover to the starting position.
Spotting Be prepared to assist at the wrists or weights.
Points To Emphasize 1. Torso should not lay on top of the upper arm
2. Performing the exercise on a flat bench can increase the range of motion.

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