Shoulder - Medial Rotation (Internal Rotation)
Expert Advice
Focus on keeping your shoulder blades down and back to prevent unnecessary strain on the shoulder joint.
How-to-do Steps
- Stand with your arms at your sides and elbows bent at 90 degrees.
- Keeping your elbows close to your body, rotate your forearms inward across your body.
- Hold the position for 15-30 seconds.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Shoulder - Medial Rotation (Internal Rotation) primarily targets the Shoulders, Lats, Chest, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders34%
Lats33%
Chest33%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Shoulder - Medial Rotation (Internal Rotation) work?
Shoulder - Medial Rotation (Internal Rotation) primarily targets the Shoulders, Lats, Chest. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Shoulder - Medial Rotation (Internal Rotation)?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Shoulder - Medial Rotation (Internal Rotation) suitable for beginners?
Yes, Shoulder - Medial Rotation (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.
