Internal rotation

Internal rotation also targets your rotator cuff muscles and works your shoulder muscles.
Again, if these movements bother your neck, try resting your head on your outstretched arm.

Getting set
For internal rotation repetitions, switch the weight to your left hand and lie on your back. Bend your elbow so your forearm is perpendicular to the floor and your palm is facing inward.

The exercise
Lower your hand down to the floor as much as your flexibility permits, and then lift back up. Complete an equal number of repetitions with each arm. Figure 13-7 illustrates the internal rotation.

Do’s and don’ts

• DO imagine that your shoulder is the hinge of a door that’s opening and closing.
• DO perform the exercise gently and smoothly.
• DON’T tighten up your neck and face.
• DON’T throw the weight up.
• DON’T force the weight farther than your natural flexibility allows.

Other options
Traffic cop (harder): Hold a weight in both hands and stand with your feet as wide as your hips. Bend your elbows and raise your arms up to shoulder height (in the classic stick-em-up position). Keeping your elbows still, rotate your forearms down until your palms are facing behind you and then rotate back up to the start.