Back
Side-laying interior rotation
A focused mobility and stability movement targeting the deep rotators of the upper back and shoulder girdle.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your side on a flat bench or the floor with your knees slightly bent for stability.
Position your bottom arm perpendicular to your body, holding a lightweight barbell with an overhand grip.
Rest your upper arm across your torso or along your side to keep it out of the movement path.
Slowly rotate your bottom forearm toward your midsection, bringing the barbell toward your floor-side hip.
Maintain a 90-degree angle at the elbow as your shoulder joint rotates inward.
Hold the bottom position for one second before slowly returning the bar to the starting vertical position.
Perform all repetitions on one side before flipping over to repeat the movement with the other arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using a heavy barbell that compromises controlled rotation
- Allowing the elbow to drift away from the torso during the lift
- Jerking the weight upward instead of using smooth muscle contractions
- Arching the lower back to compensate for limited range of motion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.