Side Lying Internal Rotation (male)

Side Lying Internal Rotation (male) कैसे करें

1. 1

   Clear enough space to move freely and safely.

2. 2

   Take the start position with a neutral spine and switch on the target muscles (shoulders).

3. 3

   Raise the weight smoothly to shoulder height, leading with control rather than momentum.

4. 4

   Exhale on the effort and inhale as you return to the start.

5. 5

   Do not swing, bounce, or jerk the weight; stop if you feel sharp pain.