Standing internal shoulder rotation exercises require more stability than seated or lying exercises, because you must balance your weight while exerting force. Internally rotating your shoulder involves rotating the shoulder joint toward the center of your body, along the longitudinal axis of your body. These exercises strengthen your rotator cuff and help you avoid injury from other exercises, such as the bench press and upright rows.
Stretching Exercises
Stretching your subscapularis muscle helps you recover from weightlifting shoulder internal rotation exercises, and can help you rotate your shoulders internally throughout the full range of motion. Grasp a pole at one end and raise it over your head. Position the other end of pole behind your other arm, and grasp the other end of pole with your hand by turning your elbow up. Bring the elbow on your lower arm up to the height of your shoulders, and pull the top of the pole forward to internally rotate your shoulders. Hold the stretch for 15 to 30 seconds.
Dynamic Internal Rotation
Dynamic internal rotation exercises involve turning your upper arm inward against resistance. Stand with a cable pulley to your side. The cable grip should match the height of your elbow. Grasp the cable grip with the arm that is closest to the pulley apparatus. Bend your elbow approximately 90 degrees and position it against the side of your body. Pull the cable toward your body by rotating your shoulder internally until your forearm is across your belly for each repetition. Lever resistance machines at your gym may offer a similar exercise.
Static Internal Rotation
Static internal rotation exercises, such as cable standing pec flies, involve keeping your shoulders internally rotated throughout the movement. Stand between two high cable pulley stacks that face each other. Grasp the grip on each station with each of your hands, and center your body between the stations. Bend your hips, knees and elbows slightly. Point your elbows back by internally rotating your shoulders. Bring the cable grips together in a hugging motion while keeping your shoulders internally rotated to point your elbows out to the sides at the bottom of the movement. Complete each repetition by returning the pulleys until your chest muscles stretch.
Considerations
Dynamic internal rotation exercises target your subscapularis, whereas standing pec flies target the sternal head of your pectoralis major. Static internal rotation exercises can improve your ability to perform exercises that are stabilized by your subscapularis. However, static exercises do not strengthen the full range of the shoulder internal rotation movement. Subscapularis tightness may increase your risk of injury from standing internal shoulder rotation exercises. Stretch your subscapularis after warming up the muscle with 20 very light dynamic internal rotation reps, and again after your workout to avoid injury.
References
- ExRx: Cable Standing Fly
- ExRx: Cable Standing Shoulder Internal Rotation
- ExRx: Broom Stick Infraspinatus Stretch
- Bodybuilding: Avoiding A Bench Press Blowout -- Rotator Cuff Exercises; Mike Westerdal
- Bodybuilding: The Best Shoulder Building Tips and Workouts From the BBCom Forum; Matt Weik
- ExRx.: Shoulder Internal Rotation Inflexibility
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