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Dumbbell Internal Rotations

Description

Preparation

  • Lie on a flat bench on your side
  • Bend and separate the legs for support
  • Grasp a dumbbell with the lower arm
  • With the elbow bent to 90° place the elbow on edge of bench in front of hip
  • The upper arm should rest on the edge of bench
  • Allow the dumbbell to pull the forearm below level of bench

Action

  • Without moving the elbow internally rotate the shoulder to lift the dumbbell
  • Keep the elbow fixated to 90°
  • Lift the dumbbell until forearm touches chest
  • It may be necessary to fixate elbow with the free hand

Return

  • Lower the dumbbell back to the starting position
Type: Strength
Duration: seconds per repitition
Frequency:
Repetitions:
Rest Periods:

Contra-Indication

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