Step by step instructions, muscle activation and variants for the Seated Shoulder 90 Degrees Internal Rotation.
The Seated Shoulder 90° Internal Rotation is a rotator-cuff mobility exercise performed seated. With the upper arm held at 90 degrees of abduction and the elbow bent to 90 degrees, you slowly rotate the forearm downward to improve internal rotation range of motion in the glenohumeral joint.
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The Seated Shoulder 90 Degrees Internal Rotation 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.