How to do the Lying Shoulder Internal Rotation Stretch
- Lie on the bench, upper arms out to the sides, elbows bent 90 degrees.
- Turn your forearms down toward your feet, elbows in place.
- Stop at a stretch in the back of your shoulders.
- Turn your forearms back up until they point at the ceiling.
Full technique — 6 steps
- Lie on your back along a flat bench with your legs straight.
- Hold your upper arms out to the sides at shoulder level, elbows bent to 90 degrees and forearms pointing at the ceiling.
- Keep your elbows at the same spot and turn your forearms forward and down toward your feet.
- Stop when you feel a stretch at the back of your shoulders, before the fronts of your shoulders lift off the bench.
- Pause briefly, then turn your forearms back up until they point at the ceiling.
- Keep the 90-degree bend in your elbows through the whole rep.
Common mistakes
- Letting the shoulders roll forward off the bench
- Straightening the elbows during the rep
- Sliding the elbows toward the hips
- Bouncing at end range
Form cues
- Elbows stay in place
- Keep elbows at 90 degrees
- Shoulders stay on the bench
- Stretch, don't force
Quick answers
What muscles does the Lying Shoulder Internal Rotation Stretch work?
Primary: Infraspinatus 8/10, Teres minor 7/10. Also works: Subscapularis 4/10, Rear delts 4/10, Front delts 3/10.
When should I do the Lying Shoulder Internal Rotation Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Lying Shoulder Internal Rotation Stretch?
Strength: 1–2 sets of 8–10 reps, rest 20 s, 6 reps in reserve. Muscle growth: 1–2 sets of 8–10 reps, rest 20 s, 6 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 20 s, 6 reps in reserve.
