Shoulder - Medial Rotation (Internal Rotation) - Articulations
- Zielmuskel
- Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Stretching
The Shoulder Medial Rotation (Internal Rotation) Articulation is a bodyweight stretching drill that targets the anterior deltoid, pectoralis major (both clavicular and sternal heads), and latissimus dorsi by moving the upper arm through its full internal rotation range. It is commonly used in warm-up routines and mobility work to improve shoulder joint health and reduce stiffness.
Shoulder - Medial Rotation (Internal Rotation) - Articulations: So führst du sie aus
- 1Stand tall or sit upright with your spine neutral and your feet hip-width apart.
- 2Raise one arm to shoulder height with the elbow bent to 90°, so your forearm points straight up toward the ceiling.
- 3Keeping the upper arm parallel to the floor and the elbow fixed in position, slowly rotate your forearm downward in front of you until it points toward the floor.
- 4Pause at the end range, feeling a gentle stretch across the front of the shoulder and chest.
- 5Slowly return the forearm back to the starting upright position under full control.
- 6Complete all reps on one side before switching to the opposite arm.
- 7Breathe steadily throughout — exhale as you rotate inward, inhale as you return.
Technik-Tipps
- Keep the working elbow locked at 90° and at shoulder height throughout the movement — letting it drop changes the joint angle and reduces the stretch.
- Move slowly and with control; this is a mobility drill, not a momentum-driven exercise.
- Stop if you feel sharp or pinching pain in the shoulder joint — work only within a comfortable range and expand it gradually over time.
- Perform this exercise as part of a shoulder warm-up to prime the internal rotators before pressing or pulling movements.
Häufige Fehler
- Dropping the elbow below shoulder height, which shifts the work away from the target muscles and reduces the effectiveness of the drill.
- Using momentum to swing the forearm down instead of rotating under control, which bypasses the stretch and risks straining the joint.
- Holding the breath, which increases tension and limits the range of motion — steady breathing helps the muscles relax into the stretch.
- Rotating too aggressively to the end range before the joint is warmed up, which can irritate the shoulder capsule.
Häufig gestellte Fragen
What muscles does the shoulder internal rotation articulation stretch?
This exercise targets the anterior deltoid, pectoralis major (clavicular and sternal heads), and latissimus dorsi — the primary internal rotators of the shoulder joint.
When should I do shoulder internal rotation articulations?
They work best as part of a dynamic shoulder warm-up before upper-body training, or as a daily mobility drill to maintain and improve internal rotation range of motion.
How many reps and sets should I do?
For mobility work, 2–3 sets of 10–15 controlled reps per side is a common starting point. Prioritize quality of movement over volume.
Is this exercise safe for people with shoulder impingement?
It can be beneficial for restoring shoulder mobility, but you should work within a pain-free range and consult a physiotherapist if you have an existing shoulder condition before adding loaded or end-range movements.
What is the difference between shoulder internal rotation and external rotation?
Internal rotation moves the forearm downward and inward toward the body, engaging the anterior deltoid, pecs, and lats. External rotation moves the forearm outward and upward, engaging the posterior deltoid and rotator cuff muscles instead.
