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Dumbbell Shoulder Internal Rotation at 90 Abduction

Dumbbell Shoulder Internal Rotation at 90 Abduction

The Dumbbell Shoulder Internal Rotation at 90 Abduction is a highly effective exercise that targets the muscles of the shoulder joint, particularly the rotator cuff muscles. This exercise is performed with a dumbbell, making it ideal for both home and gym workouts. The primary purpose of this exercise is to strengthen the internal rotators of the shoulder, which can help improve posture, shoulder stability, and overall upper body strength. In the starting position, you will need to stand up straight with your feet shoulder-width apart. Hold a dumbbell in one hand with a neutral grip, with your elbow bent at a 90-degree angle and your upper arm abducted to the side until it is parallel to the ground. Your forearm should be perpendicular to your body, and the dumbbell should be pointing forward. To initiate the movement, engage your core and begin rotating the shoulder joint by internally rotating your upper arm, bringing the dumbbell across the front of your body. Keep your elbow bent at a 90-degree angle throughout the entire range of motion. It is essential to maintain control throughout the exercise, focusing on the muscles involved in the internal rotation of the shoulder. Perform the desired number of repetitions and then switch sides to target the other shoulder. Remember to start with lighter weights and gradually increase as you get more comfortable and stronger with the exercise. This exercise is suitable for individuals of various fitness levels, but if you have any pre-existing shoulder conditions or injuries, it is important to consult with a healthcare professional before adding this exercise to your routine. Overall, the Dumbbell Shoulder Internal Rotation at 90 Abduction is an excellent exercise for developing shoulder strength and stability, making it a valuable addition to any upper body workout routine.


  • Stand upright with a dumbbell in one hand.
  • Start with your arm bent at 90 degrees and held out to the side, so that your upper arm is parallel to the ground and your forearm is perpendicular.
  • Keep your elbow tucked into your side throughout the exercise.
  • With control, rotate your forearm inward, bringing your hand towards the center of your body.
  • Pause for a moment at the end of the movement.
  • Slowly return to the starting position, rotating your forearm back to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
  • Remember to breathe steadily throughout the exercise and maintain proper form.

Tips & Tricks

  • Start with a light dumbbell weight to ensure proper form and technique.
  • Engage your core muscles throughout the entire movement for stability.
  • Ensure that your shoulders are relaxed and not tensed up during the exercise.
  • Maintain a slow and controlled movement, avoiding any jerking or swinging motions.
  • Focus on squeezing your shoulder blades together at the end of the rotation.
  • Keep your elbow at a 90-degree angle and close to your body, avoiding any flaring.
  • Be mindful of your breathing pattern, exhaling during the rotation phase.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Gradually increase the weight as your strength and technique improve.
  • Consult with a fitness professional to ensure proper form and execution.

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