Endorotation supine 90 degrees + weight

Purpose of the exercise

Aims to strengthen the internal rotators of the shoulder (including subscapularis, pectoralis major and latissimus dorsi) in an abduction position. Improves shoulder stability, control in overhead positions and balance between internal and external rotators. Relevant exercise for athletes performing throwing, striking or pushing movements.

Supplies

• Light dumbbell or small weight

• Training mat or flat surface

• Possibly towel roll to support the arm

Starting position

1. Lie supine on the mat

2. Place the shoulder in 90-degree abduction

3. Elbow bent at 90 degrees

4. Forearm points straight up

5. Upper arm rests stably on surface

6. Core slightly tightened

7. Shoulder blade stable against the surface

Implementation

1. Rotate forearm forward towards the ground in a controlled manner

2. Move from the shoulder, not the wrist

3. Keep the elbow stable at 90 degrees

4. Move to a comfortable end position

5. Actively tighten the internal rotators

6. Bring forearm back up slowly and in a controlled manner

7. Maintain full control over weight

Points of interest

✓ Keep upper arm stable on surface
✓ Move in a controlled manner without momentum
✓ Use light resistance for optimal control
✓ Keep shoulder blade stable
✓ Move within a pain-free range

✗ Getting elbow shifted
✗ Using too heavy a weight
✗ Raising shoulders
✗ Compensation from the trunk
✗ Ignoring pain in shoulder or neck

When this exercise?

Endorotation shoulder supine 90° with weight is used to improve strength and control of the internal rotators in a functional overhead position. The exercise is relevant within rehabilitation for shoulder problems, but also in sport-specific strength building for throwing and overhead athletes.

The stable supine position makes the exercise easy to control and suitable for targeted strength development without excessive trunk impact. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.