Dumbbell Internal Rotation

Dumbbell Internal Rotation is a beginner isolation push using dumbbell. It loads Shoulders.

Muscles worked

• Primary: Shoulders
• Secondary: Chest

Setup

• Set dumbbell so the target joint can move and nothing else has to.

How to do it

1. Take Shoulders through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

Related lifts

• Arnold Press Shoulders
• Barbell Front Raise Shoulders
• Barbell Push Press Shoulders
• Barbell Upright Row Shoulders
• Barbell Z Press Shoulders
• Behind the Back Barbell Overhead Press Shoulders