How to Do Lying Bench Internal Rotation Stretch

Lying Bench Internal Rotation Stretch is a shoulders exercise using bench, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bench

Difficulty

Beginner

01 / Move with control

How to perform

How to do Lying Bench Internal Rotation Stretch

  1. 01Lie on one side on a bench with the bottom arm extended out at a ninety-degree angle from the body.
  2. 02Bend the elbow of the bottom arm to ninety degrees so the fingers point toward the ceiling.
  3. 03Use the top hand to gently push the bottom wrist down toward the bench.
  4. 04Stop when a stretch is felt in the back of the shoulder joint.
  5. 05Hold the position while keeping the bottom shoulder blade pinned against the bench surface.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lying Bench Internal Rotation Stretch

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the shoulder blade slides off the bench, shift the body toward the center to ensure the scapula is supported.

Same coaching engine used inside the A90 app

05 / FAQ

Lying Bench Internal Rotation Stretch questions

What muscles does Lying Bench Internal Rotation Stretch work?

Lying Bench Internal Rotation Stretch is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Lying Bench Internal Rotation Stretch correctly?

Lie on one side on a bench with the bottom arm extended out at a ninety-degree angle from the body. Bend the elbow of the bottom arm to ninety degrees so the fingers point toward the ceiling. Use the top hand to gently push the bottom wrist down toward the bench. Stop when a stretch is felt in the back of the shoulder joint. Hold the position while keeping the bottom shoulder blade pinned against the bench surface.

What is the A90 coach tip for Lying Bench Internal Rotation Stretch?

If the shoulder blade slides off the bench, shift the body toward the center to ensure the scapula is supported.

Is Lying Bench Internal Rotation Stretch suitable for beginners?

Lying Bench Internal Rotation Stretch is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Lying Bench Internal Rotation Stretch?

Lying Bench Internal Rotation Stretch uses bench.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes lying bench internal rotation stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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