Seated Shoulder 90 degrees Internal Rotation
Expert Advice
Keep your back straight and avoid using momentum to rotate the arm. The movement should be controlled and originate from the shoulder.
How-to-do Steps
- Sit on a bench with your back straight and feet planted on the floor.
- Bend your elbow to 90 degrees and keep your upper arm parallel to the ground.
- Without moving your upper arm, rotate your forearm towards your body.
- Rotate back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Seated Shoulder 90 degrees Internal Rotation primarily targets the Lats, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Seated Shoulder 90 degrees Internal Rotation work?
Seated Shoulder 90 degrees Internal Rotation primarily targets the Lats. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Seated Shoulder 90 degrees Internal Rotation?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Seated Shoulder 90 degrees Internal Rotation suitable for beginners?
Yes, Seated Shoulder 90 degrees Internal Rotation is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
