Side Lying Internal Rotation
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The side lying internal rotation is a bodyweight shoulder exercise that trains the internal rotators of the shoulder joint — primarily the subscapularis and anterior deltoid. Lying on your side with the elbow bent to 90°, you rotate the forearm downward toward the floor against gravity, making it a staple in shoulder prehab and rotator cuff conditioning programs.
Side Lying Internal Rotation: So führst du sie aus
- 1Lie on your side on a flat surface with your body in a straight line. Rest your head on your lower arm or on a folded towel for comfort.
- 2Bend your top elbow to 90° and pin the upper arm against your torso so the elbow sits at the same height as your waist.
- 3Point your forearm straight up toward the ceiling — this is your starting position.
- 4Keeping your upper arm pressed firmly against your side, slowly rotate your forearm downward toward the floor.
- 5Lower the forearm as far as your shoulder mobility allows without letting the upper arm roll forward or the elbow drift away from your torso.
- 6Pause briefly at the bottom of the range, then slowly return the forearm back to the vertical starting position.
- 7Complete all reps on one side, then roll over and repeat on the other side.
Technik-Tipps
- Move slowly through both the lowering and lifting phases — a 2–3 second count in each direction keeps the shoulder muscles under tension and reduces the temptation to swing.
- Keep your upper arm glued to your side throughout the entire rep. If it lifts or rotates forward, you lose the isolation on the internal rotators.
- Stop at the bottom where control ends, not where your forearm happens to reach — a smaller controlled range is safer and more effective than a sloppy full range.
- If you use a light dumbbell to add resistance, start with 1–2 kg and only progress weight once your form is consistent, since the rotator cuff muscles fatigue quickly.
- This movement is commonly prescribed in shoulder rehab; if you are recovering from an injury, perform it pain-free only and follow the rep scheme given by your physiotherapist.
Häufige Fehler
- Letting the upper arm roll forward during the movement, which shifts the load away from the internal rotators and reduces the exercise's effectiveness.
- Using momentum or a swinging motion to lower and raise the forearm, which bypasses the target muscles and increases injury risk in a vulnerable range.
- Resting the elbow too far in front of the torso instead of keeping it pinned at the side, which changes the shoulder angle and reduces rotator cuff isolation.
- Lowering the forearm past the point of control — forcing range of motion through discomfort places unnecessary stress on the shoulder capsule, especially in a rehab context.
- Skipping the eccentric (return) phase by letting the forearm drop back up rather than controlling it, which eliminates half the training stimulus.
Häufig gestellte Fragen
What muscles does the side lying internal rotation work?
The movement primarily works the subscapularis, which is the main internal rotator of the shoulder, along with contribution from the anterior deltoid and pectoralis major. It is one of the few exercises that isolates the subscapularis effectively.
Is this exercise good for shoulder rehab or rotator cuff injuries?
Yes — the side lying internal rotation is widely used in rotator cuff rehabilitation and shoulder prehab. It strengthens the subscapularis in a controlled, low-load way. If you are recovering from an injury, consult a physiotherapist before adding it, and perform only pain-free reps.
How many reps and sets should I do?
For general shoulder health and prehab, 2–3 sets of 12–20 slow, controlled reps per side is a common starting point. In a rehab context, your physiotherapist will prescribe specific parameters based on your condition.
What is the difference between internal and external rotation exercises?
Internal rotation moves the forearm toward the floor when you are lying on your side (subscapularis), while external rotation moves the forearm away from the floor (infraspinatus and teres minor). Training both directions in balance is important for overall shoulder health and injury prevention.
Can beginners do this exercise?
Yes. The bodyweight version requires no equipment and the movement is low-impact, making it accessible for beginners. Because the range of motion is small and the load is light, it is easy to learn with good form from the start.
