FlexDumbbell Internal Rotations
Muscles worked
- Subscapularis
- Pectoralis Major (Sternal Head)
- CategoryPull
- Default target2 sets × 15–20 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie on your side with the working arm on the floor beneath you, elbow bent 90 degrees and tucked against your ribs, holding a light dumbbell.
Movement
Rotate your forearm up and inward across your torso, keeping the elbow pinned, then lower slowly back toward the floor.
Form Tip
Keep the movement strictly rotational — if your elbow drifts away from your body, the rotator cuff stops doing the work.
Increase Difficulty
Slow the lowering phase to 3 seconds.
Decrease Difficulty
Use the lightest dumbbell you have, or perform the rotation with a band anchored at waist height.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.