Shoulder Internal Rotation (Side Lying)

How to do it

1. Lie on your side with the bottom elbow tucked against the ribs, bent to 90 degrees, and the forearm pointing straight up.
2. Hold a light weight in the bottom hand with the wrist neutral and the shoulder relaxed into the floor.
3. Keeping the elbow pinned to the side, rotate the forearm down and across the stomach to work the internal rotators of the rotator cuff.
4. Pause briefly just before the weight touches the floor without letting the elbow lift away from the ribs.
5. Raise the forearm back up to vertical under control for each repetition.
6. Exhale as the forearm rotates down and keep the torso still rather than rolling to assist the movement.

Muscles worked

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