Home Gym ExercisesVertical Internal Rotation With Dumbbell, Lying
(4.00)
through 5 votes
through 5 votes
| muscles: | Deltoids |
|---|---|
| auxiliary muscles: | Teres Muscles |
| required: | Dumbbell |
| optional: | Fitness Mat |
| fitness level: | Easy |
| exercise type: | Strength |
| Variations available (6) |
General And Specifics
- the infraspinatus and the Rotator cuff which is surrounded by the deltoid is required by this exercise
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