A dumbbell horizontal internal is an essential movement for overall shoulder health. The benefits of this exercise are numerous, and it can be used to progress or regress other exercises.
This article will provide a detailed guide on how to properly execute a dumbbell horizontal internal, as well as tips and progressions.
What is a dumbbell horizontal internal Shoulder Rotation?
The dumbbell horizontal internal is a shoulder strengthener that targets the rotator cuff muscles. It is performed by lying on your side and maintaining a 90-degree angle at the elbow while you internally rotate the dumbbell.
This exercise is important because it strengthens the muscles that stabilize the shoulder joint. A strong rotator cuff can help to prevent injuries, and can also improve performance in other exercises.
Benefits of the dumbbell horizontal internal Shoulder Rotation
The dumbbell horizontal internal is a great way to add resistance to your workouts and increase your strength.
Five benefits of using the dumbbell horizontal internal:
1. Increased strength – By adding resistance to your workouts, you will see a noticeable increase in your strength.
2. More challenging workouts – The dumbbell horizontal internal adds a new level of challenge to your workouts, which helps keep them interesting and motivating.
3. Improved muscle tone – The added resistance from the dumbbell horizontal internal helps tone your muscles, resulting in a more sculpted physique.
4. Increased metabolism – The extra work your muscles do when using the dumbbell horizontal internal helps boost your metabolism, helping you burn more calories and lose weight more quickly.
5. Improved joint health – The smooth, controlled motion of the dumbbell horizontal internal is gentle on your joints, making it a safe and effective way to work out your entire body.
How to do a dumbbell horizontal internal Shoulder Rotation with Proper form
The dumbbell horizontal internal is a great exercise for targeting the muscles in your upper arm. It also helps improve your rotational mobility and range of motion in your elbow joint. Here’s how to do it:
1. Lie down on your back, with your upper arm out to your side at 90 degrees, and your elbow bent to a 90 degree angle.
2. Hold a dumbbell in your hand, and rotate your arm internally against the direction of resistance until your forearm is vertical.
3. Reverse the movement, and repeat for reps.
Make sure to keep your elbow bent at 90 degrees throughout the exercise, and don’t let your upper arm move from its original position. Also, be sure to use a weight that’s challenging but not too heavy you should be able to complete 8-10 reps with good form.
Tips for performing the perfect dumbbell horizontal internal Shoulder Rotation
Here are a few tips to help you perform the perfect dumbbell horizontal internal:
1. Use a weight that’s challenging but not too heavy. You should be able to complete 8-10 reps with good form.
2. Keep your elbow bent at 90 degrees throughout the exercise, and don’t let your upper arm move from its original position.
3. Focus on using your rotator cuff muscles to control the movement, and don’t let your shoulder joint do all the work.
4. Breathe steadily throughout the exercise, and don’t hold your breath. Exhale as you rotate your arm internally against resistance, and inhale as you return to the starting position.