Side-laying interior rotation
The Side-laying interior rotation is a beginner barbell exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentBarbell
LevelBeginner
How to do the Side-laying interior rotation
- Laying on your side and using the arm closest to the bench, maintain a 90 degree bend at the elbow and allow the weight to fall towards the ground past the bench as low as comfortable.
- Bring the weight up using only rotation of the shoulder to the opposing shoulder.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.