Dumbbell Shoulder Internal Rotation at 90 Degrees Abduction
The internal rotation done standing with the upper arm held out at shoulder height: the bell turns from overhead to forward while the elbow stays put.
How to do it
Setup
Standing, upper arm out to the side at shoulder height, elbow bent 90°, the bell held up with the forearm vertical.
Steps
- Turn the forearm forward and down until it points straight ahead.
- Keep the elbow at shoulder height, still out to the side.
- Rotate back up to vertical under control.
Common mistakes
Elbow dropping toward the ribs: keep it at shoulder height; lighter bell. Pressing the bell forward instead of turning it: the elbow is the hinge; only the forearm moves. Letting the bell fall into the bottom: slow down through the last part of the turn.
Breathing
Exhale turning down, inhale returning.
