IsolationDumbbell
Dumbbell Shoulder Internal Rotation
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps per side (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps per side (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps per side (30–50% 1RM, RPE 5–7)
📋How to Perform
- Lie on your side on a bench with the working arm on the bottom (close to the bench)
- Hold a light dumbbell in your bottom hand
- Keep your elbow bent at 90 degrees against your side
- Start with your forearm pointing away from your body, parallel to the floor
- Rotate your forearm upward toward the ceiling (internal rotation)
- Keep your elbow pinned to your side throughout
- Raise until forearm is perpendicular to the floor or as far as comfortable
- Slowly lower back to starting position with control
💡Coaching Cues
- ✓
Elbow stays at side
- ✓
Rotate upward toward ceiling
- ✓
90 degree elbow bend
- ✓
Control the movement
- ✓
Light weight focus on form
- ✓
Full range of motion
⚠️Common Mistakes
- ✗
Moving elbow away from side
- ✗
Using too much weight
