Dumbbell 90 Degree Internal Rotation

Raise your arms out to shoulder height and bend your elbows to 90 degrees, with your forearms pointing toward the ceiling. Align your shoulders and elbows at the same height, and brace your abs to lock your torso in place.

Keep your elbows and shoulders at the same height as you rotate only your forearms down and forward. Do not lower your whole arm; think of rotating your forearm around your elbow.

Pause briefly when your forearm is nearly parallel to the floor, then slowly rotate it back up at the same pace. Keep your shoulder height from dropping as you return.

Focus on the deep rotators at the front of your shoulder turning your forearm inward while your arm stays lifted. If your shoulder shrugs or larger muscles take over, reduce the weight and reset your elbow height.

If your shoulder height drops or your elbow shifts forward and back, your whole shoulder takes over instead of the rotator cuff. Heavier weight reduces your rotation range, so prioritize the full range with a light weight.

Exhale as you rotate your forearm down and inhale as you return it. Steady breathing helps you keep your shoulder height and elbow position much more stable.

This movement should feel like the rotator cuff is holding the position on its own, not like your shoulder is being compressed. Start very light and increase the weight only while you can keep your shoulder height intact.