Prone Internal Rotation

Prone Internal Rotation is a unilateral upper body and mobility exercise training the shoulder across the transverse plane, using Bodyweight.

Laterality: Unilateral
Planes: Transverse
Equipment: Bodyweight
Primary joints: Shoulder

Demo video

How to perform it

1Lie face down with your arm at your side. Rotate your shoulder into internal rotation, pressing the back of your hand toward the ceiling. A basic patterning drill for internal rotation range of motion.

Training profile

Fascial lines

Deep Back Arm LineDBAL Superficial Front Arm LineSFAL Superficial Back Arm LineBAL

Joints

Shoulder

Focus detail: Glenohumeral

Plane of motion

Transverse

Training intent

MobilityRehab

Motor Control

Stability

Strength

Power

Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

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All Bodyweight exercises Transverse-plane drills Deep Back Arm Line training Superficial Front Arm Line training Superficial Back Arm Line training Shoulder exercises