Prone Internal to External Rotation
Prone Internal to External Rotation is a unilateral mobility exercise training the shoulder across the frontal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder
Demo video
01
How to perform it
- 1Lay face down, one forearm under forehead; feet and knees together. Toes pointed down.
- 2Other arm hangs off the table, directly in line with shoulder; 1/4 roller under chest/shoulder.
- 3Hanging arm starts at 90 degrees perpendicular to the ground (internal rotation).
- 4Internally rotate that arm to end-range; then, externally rotate that arm to end-range.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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