Single Arm Dumbbell Shoulder Internal Rotation at 90 Abduction
Intermediate
Expert Advice
The dumbbell becomes harder to control as your forearm approaches horizontal. Stop the descent before your shoulder rolls forward.
How-to-do Steps
- Stand upright with a dumbbell in one hand and your feet hip-width apart.
- Raise your working upper arm sideways to shoulder height without using support.
- Bend your elbow to 90 degrees with your forearm upright and wrist straight.
- Rotate your forearm forward toward horizontal, keeping your upper arm still within a comfortable range.
- Slowly rotate your forearm back upright without changing your elbow bend.
- Complete the prescribed reps on this arm, then switch sides.
Common Mistakes
- Shoulder shrugs toward your earFix: keep your neck long and reduce the load.
- Torso twists with the dumbbellFix: keep your chest facing forward throughout the rotation.
Coach Cues
Upper arm stays levelControl the forward rotationKeep your wrist straight
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Dumbbell Shoulder Internal Rotation at 90 Abduction primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 3?
Intermediate
Unsupported shoulder-height rotation requires precise control and comfortable shoulder mobility.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Dumbbell Shoulder Internal Rotation at 90 Abduction work?
Single Arm Dumbbell Shoulder Internal Rotation at 90 Abduction primarily targets the Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Single Arm Dumbbell Shoulder Internal Rotation at 90 Abduction?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Dumbbell Shoulder Internal Rotation at 90 Abduction suitable for beginners?
Single Arm Dumbbell Shoulder Internal Rotation at 90 Abduction is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Dumbbell Shoulder Internal Rotation at 90 Abduction?
Shoulder shrugs toward your ear: keep your neck long and reduce the load. Torso twists with the dumbbell: keep your chest facing forward throughout the rotation.
