Dumbbell Shoulder Internal Rotation at 90 Abduction
Expert Advice
Keep your elbow at a 90-degree angle and pinned to your side to isolate the rotator cuff muscles.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Abduct your arm to the side so that your elbow is at shoulder height and bent at 90 degrees.
- Rotate your shoulder, bringing the dumbbell towards your body while keeping your elbow stationary.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell Shoulder Internal Rotation at 90 Abduction primarily targets the Shoulders, Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Chest50%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Shoulder Internal Rotation at 90 Abduction work?
Dumbbell Shoulder Internal Rotation at 90 Abduction primarily targets the Shoulders, Chest. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for 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 Dumbbell Shoulder Internal Rotation at 90 Abduction suitable for beginners?
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.
