Shoulders · Dumbbell
Dumbbell Shoulder Internal Rotation at 90 Abduction
How to do the dumbbell shoulder internal rotation at 90 abduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back or stand with your upper arm raised to shoulder height and your elbow bent to 90 degrees, forearm pointing up. Holding a light dumbbell, rotate your forearm forward and down until it points toward your feet, keeping the elbow fixed. Rotate back up under control.
- 1Feel the rotation come from deep in the front of your shoulder
- 2Keep your elbow pinned at shoulder height throughout
- 3Move slowly and keep the forearm the only thing turning
Common mistakes
- Don't let your elbow drop or drift from 90 degrees
- Avoid using momentum; rotate slow and controlled
- Don't go heavy; the cuff responds to light, clean reps
Muscles worked
The dumbbell shoulder internal rotation at 90 abduction mainly works the internal rotators, with the front delts assisting.
- Internal RotatorsPrimary
- Front DeltsSupport
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Side DeltsMinor
Kovo programs the dumbbell shoulder internal rotation at 90 abduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.