Step by step instructions, muscle activation and variants for the Dumbbell Side Lying Internal Rotation (on a Bench).
The dumbbell side lying internal rotation is a rotator cuff isolation exercise targeting the subscapularis and internal shoulder rotators. Lying on your side on a bench, you rotate a light dumbbell inward against gravity, making it an excellent prehabilitation and rehabilitation drill for shoulder health.
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The Dumbbell Side Lying Internal Rotation (on a Bench) 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.