Shoulders · Bodyweight
Internal Rotation Shoulder - Medial Rotation
How to do the internal rotation shoulder - medial 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
Bend your elbow to 90 degrees and tuck it against your side, forearm pointing outward. Keeping the elbow pinned, rotate your forearm inward across toward your stomach. Hold the end position briefly, then return with control and repeat on each arm.
- 1Feel your shoulder's internal rotators pull the forearm across your body
- 2Keep your elbow bent at 90 degrees and glued to your side
- 3Move deliberately through a pain-free range
Common mistakes
- Do not rotate your torso or swing the arm across
- Avoid lifting the elbow away from your side
- Do not push into discomfort at the end range
Muscles worked
The internal rotation shoulder - medial rotation mainly works the internal rotators.
- Internal RotatorsPrimary
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Front DeltsMinor
Kovo programs the internal rotation shoulder - medial 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.