Dumbbell Shoulder Internal Rotation at 90 Abduction

Cómo hacer el Dumbbell Shoulder Internal Rotation at 90 Abduction

1. 1Lie on your back on a flat bench or the floor, or stand tall if you prefer — keep your torso braced and still throughout.
2. 2Hold a light dumbbell in one hand and raise that upper arm out to the side until it is abducted to 90°, so your elbow sits at roughly shoulder height.
3. 3Bend the elbow to 90° so your forearm points straight up toward the ceiling, the dumbbell stacked over your elbow.
4. 4Set your shoulder blade down and back to create a stable base before you move.
5. 5Keeping the upper arm fixed at 90° of abduction, slowly rotate the forearm forward and down until it is roughly parallel to the floor.
6. 6Pause briefly at the bottom, feeling the front of the shoulder do the work.
7. 7Rotate the forearm back up under control to the starting position, keeping the elbow at shoulder height the whole time.
8. 8Complete your reps, then switch to the other arm and repeat.

Consejos de técnica

• Use a very light weight — this is a small stabilizer movement, so control matters far more than load.
• Keep the upper arm locked at 90° of abduction; only the forearm should rotate around the elbow.
• Move slowly and stop the moment you feel the shoulder shrug or the elbow drop, which signals you are using too much weight.
• Keep your wrist neutral and firm so the rotation comes from the shoulder, not from flicking the wrist.

Errores comunes

• Using too heavy a dumbbell, which forces larger muscles to take over and defeats the purpose of training the rotator cuff.
• Letting the elbow drop below shoulder height, which changes the angle and stops working internal rotation at 90° abduction.
• Shrugging the shoulder up toward the ear, which adds the upper trap and reduces the work on the cuff.
• Rushing the reps or swinging the weight, which removes the slow control the movement needs to build stability.

Preguntas frecuentes