ExerciseCompare

Side-laying interior rotation

Laying on your side and using the arm closest to the bench, maintain a 90 degree bend at the elbow and allow the weight to fall towards the ground past the bench as low as comfortable. Bring the weight up using only rotation of the shoulder to the opposing shoulder. 

Exercise Profile

Category
Isolation
Primary Muscle
Traps
Equipment
Barbell
Difficulty
Intermediate

Recommended Sets & Reps

beginner
3 sets of 10-12 reps
intermediate
4 sets of 8-10 reps
advanced
4 sets of 6-8 reps

Frequently Asked Questions

What muscles does Side-laying interior rotation work?

Side-laying interior rotation primarily targets the traps.

What equipment do I need for Side-laying interior rotation?

Side-laying interior rotation requires barbell.

Is Side-laying interior rotation good for beginners?

Side-laying interior rotation is rated intermediate difficulty. Some experience is recommended.

Is Side-laying interior rotation a compound or isolation exercise?

Side-laying interior rotation is a isolation exercise, meaning it focuses on a single joint and muscle group.