Shoulders · Bodyweight
Seated Shoulder 90 Degrees Internal Rotation
How to do the seated shoulder 90 degrees internal rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit tall and raise your upper arm out to the side so your elbow is bent ninety degrees at shoulder height, forearm pointing up. Rotate your forearm forward and down, bringing your palm to face the floor, then return to the start under control.
- 1Feel the front of your shoulder work as the forearm rotates down
- 2Keep your elbow fixed at shoulder height the whole time
- 3Move slowly and control the rotation both ways
Common mistakes
- Do not let your elbow drop or drift forward
- Avoid shrugging the shoulder up as you rotate
- Do not swing the forearm with momentum
Muscles worked
The seated shoulder 90 degrees internal rotation mainly works the internal rotators, with the forearms, lats, front delts, and side delts assisting.
- Internal RotatorsPrimary
- ForearmsSupport
- LatsSupport
- Front DeltsSupport
- Side DeltsSupport
Kovo programs the seated shoulder 90 degrees internal rotation 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.