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Dumbbell Shoulder Internal Rotation at 90° Abduction

Step by step instructions, muscle activation and variants for the Dumbbell Shoulder Internal Rotation at 90° Abduction.

EasyFront shouldersUpper chest

About this exercise

The dumbbell shoulder internal rotation at 90° abduction is a rotator cuff strengthening exercise that targets the subscapularis and the internal rotators of the shoulder. With the arm held out to the side at 90° and the elbow bent to 90°, the forearm rotates downward against the resistance of the dumbbell, building shoulder stability and injury resilience.

How to Perform

  • Hold a light dumbbell in one hand and raise your arm out to the side to 90° (parallel to the floor)
  • Bend your elbow to 90° so your forearm points straight up toward the ceiling
  • Keep your upper arm fixed and stationary throughout the movement
  • Slowly rotate your forearm downward toward the floor, stopping just before losing elbow position
  • Pause briefly at the bottom, then reverse the rotation back to the starting position
  • Complete all reps on one side before switching to the other arm

Muscle Activation

Primary
Front shouldersUpper chestMiddle chest

About the Dumbbell Shoulder Internal Rotation at 90° Abduction

The Dumbbell Shoulder Internal Rotation at 90° Abduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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