Dumbbell Shoulder Internal Rotation at 90° Abduction
Exercise info
| Primary muscles |  Front delts |
|---|---|
| Secondary muscles | Chest · Lats |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
16 similar exercises
Representative exercise: Internal Shoulder Rotation Stretch
- Internal Shoulder Rotation Stretch
- Internal Rotation Shoulders Mobilization
- Dumbbell Standing Internal Rotation
- Cable Shoulder Internal Rotation
- Cable Seated Shoulder Internal Rotation
- Cable Shoulder 90° Internal Rotation
- Resistance Band Standing Shoulder Internal Rotation at 90°
- Stick Assisted Standing Shoulder Internal Rotation
- Standing Internal Rotation Slide with Towel
- Dumbbell Side Lying Internal Rotation (on a Bench)
- Cable Kneeling Shoulder Internal Rotation
- Side Lying Shoulder Internal Rotation
- Seated Shoulder 90° Internal Rotation
- Shoulder Internal Rotation
- Suspension Internal Rotation
- Cable 90 degrees Internal Rotation Catch
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Kneeling Around Head RotationHarderDumbbell Lying Front RaiseHarderCable One Arm Front RaiseSimilar exerciseBarbell Front RaiseSimilar exerciseBand Front RaiseSimilar exerciseWeighted Front RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.