Dumbbell Internal Rotation



Muscles

Target
Subscapularis

Synergists
Pectoralis Major, Sternal
Pectoralis Major, Clavicular
Latissimus Dorsi
Teres Major
Deltoid, Anterior

Stabilizers
Wrist Flexors

Instructions

Preparation
Hold dumbbell in one hand. Lie on bench close to edge on the side with dumbbell in hand. Position elbow on edge of bench against side of body with elbow bent approximately 90°. Position legs on bench for support.

Execution
Lift body toward body by internally rotating shoulder until forearm is across belly. Lower dumbbell until slight stretch is felt in shoulder and repeat. Continue with opposite arm.

Comments
Maintain elbow's bend and position at edge of bench against side of body throughout exercise. Elbow can be held with opposite hand for additional support.

Source: exrx.net