Shoulders · Bodyweight
Side Lying Internal Rotation
How to do the side lying 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
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on the same side as the arm you want to train, with that upper arm tucked against your ribs and the elbow bent to 90 degrees. Keeping your elbow pinned to your side, rotate your forearm up and across toward your stomach, then lower it back down under control. Finish all reps and switch sides.
- 1The internal rotators of your shoulder driving the forearm across your
- 2body
- 3Your elbow staying glued to your side the whole time
- 4Slow, deliberate movement through a pain-free range
Common mistakes
- Rolling your torso to help the arm move
- Letting your elbow drift away from your side
- Rushing the reps or pushing into discomfort
Muscles worked
The side lying internal rotation mainly works the internal rotators.
- Internal RotatorsPrimary
- ForearmsMinor
- Front DeltsMinor
Kovo programs the side lying 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.