Step by step instructions, muscle activation and variants for the Side-Lying Internal Rotation.
A rotator-cuff strengthening exercise performed lying on your side, focusing on the internal rotators of the shoulder — primarily the subscapularis. It is a staple in shoulder rehabilitation and prehabilitation programs to improve joint health and stability.
Common mistakes content is coming soon.
The Side-Lying 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.