Side Lying Internal Rotation

Explanatory Video

Description

  1. Lie on a firm, flat surface on the side of your target arm. Place a pillow under your head to keep your spine straight.
  2. Hold your target arm against your side with the elbow bent at a 90-degree angle.
  3. Holding a light weight, slowly rotate your arm at the shoulder, raising the weight toward your stomach until it is in a vertical position.
  4. Slowly lower the weight back to the starting position. Do not let your body roll backward as you raise the weight.

Difficulty & Category

Beginner
Dynamic

Affected Muscles

Subscapularis
Teres Major
Pectoralis Major

Body Areas

Back / Rotator Cuff
Back
Shoulders

Equipment

Dumbbell

Similar Exercises

Lie on your side with a dumbbell in the hand of the 'free' arm. Keep your elbow close to your body and raise the dumbbell by externally rotating your shoulder without lifting the arm away from your side. This exercise targets the rotator cuff muscles, particularly the infraspinatus and teres minor, to enhance shoulder stability.
Dynamic
Beginner
Attach a resistance band to a stable object at waist height. Stand sideways to the anchor point and hold the band with the arm closest to it. Bend your elbow at a 90-degree angle and keep it pinned against your side. Rotate your forearm across your body toward your stomach, focusing on using your shoulder and chest. Slowly return to the starting position and repeat.
Dynamic
Beginner
Hold a stick or PVC pipe with both hands in front of you. Keep the elbow of the arm you want to stretch tucked against your side. Use the other hand to push the stick horizontally, rotating your forearm outward. Stop when you feel a gentle stretch in the back of your shoulder. Keep your hips facing forward and avoid twisting your torso. Hold the position for the desired duration and repeat on the other side.
Isometric
Beginner
Hold a light stick (like a yardstick or broom handle) behind your back with one hand. Lightly grasp the other end of the stick with your other hand. Pull the stick horizontally toward the side of the grasping hand so that the target shoulder is passively rotated internally. Continue pulling until you feel a stretch in the front or back of the shoulder, but stop before feeling any pain. Maintain an upright posture throughout the movement; do not lean or twist your torso. Hold the stretch for 30 seconds, then relax and repeat on the other side.
Isometric
Beginner
Last updated: 3/3/2026