Dumbbell Shoulder Internal Rotation at 90° Abduction

Starting Position

1. Stand with your feet shoulder-width apart for balance.
2. Hold a dumbbell in one hand.
3. Raise your arm to the side so that it is perpendicular to your body (90° abduction).
4. Bend your elbow to a 90° angle, keeping your upper arm in line with your shoulder. Your forearm should be pointing down.

Movement

1. Internal Rotation: Slowly rotate your forearm down towards your abdomen, keeping your elbow close to your body. Your upper arm should remain stationary throughout the movement.
2. Return: After reaching the bottom of the motion, reverse the movement and lift your forearm back to the starting position.
3. Repeat the movement for the desired number of repetitions (usually 8-12 reps).

Tips

- Keep your core engaged to maintain stability.
- Perform the movement in a slow and controlled manner to avoid injury.
- Make sure to switch arms after completing the repetitions on one side.