Internal Rotator Cuff with Dumbell

This exercise is a must for anyone who plays a sport that requires repeated overhead movements like tennis, basketball or swimming. It is also beneficial to people who have experienced shoulder injuries in the past. It strengthens the internal rotator muscle of the "rotator cuff", a group of four muscles that encircle the shoulder joint like a cuff.

Equipment
A dumbbell, an exercise mat and a rolled-up towel or small pillow for the head.

Exercise Technique

1. Lie on your side with your bottom arm bent at a ninety-degree angle.
2. Without moving any other part of your body, rotate the arm towards you.
3. Do the desired number of repetitions, then switch to the other side.

Performance Tips

1. Use a light weight even though you are used to lifting heavy weights for your shoulders. The rotator cuff muscles are small.
2. Keep your torso steady. Don't roll backwards when you rotate your arm inward.

Repetitions
Do twelve to fifteen repetitions. Do one or two sets.

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