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Exercise Benefits With Proper Form & Technique

Vertical Internal Rotation With Dumbbell, Lying

through 5 votes
auxiliary muscles:Teres MusclesMuscle
optional:Fitness Mat
fitness level:Easy
exercise type:Strength
Variations available (6)
Starting PositionExecution

General And Specifics

Starting Position

  • pick up a lighter dumbbell with one hand
  • lay down onto the ground on one side, the weight is in the lower hand
  • bend your knees for more stability
  • bend the lower arm to 90 degrees
  • you can rest the other hand on your thigh

Correct Execution

  • guide your forearm up in a bow
  • the forearm should be almost vertically to the ground
  • upper arm and elbow do not lift off the ground
  • let the weight sink down again and repeat the described steps above
  • do not forget the other arm