Rotator Cuff - Internal Rotation

How to do the Rotator Cuff - Internal Rotation

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the whole exercise again with your left arm.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Rotator Cuff
  • Shoulder
  • Shoulders
  • Isolation
  • Dumbbell
  • Bench

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
26.4 lbs12.6 40.2 lbs


What is a good starting weight?


Based on an average weight lifted of 26.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 13 lbs and aim for 12-15 reps.



Alternatives

Workouts Plans with Rotator Cuff - Internal Rotation
Purpose Type Level
Sport Specific Advanced
Muscle Specific Intermediate
Sport Specific Intermediate


Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.