Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

Can You Pass This Shoulder Test? Fix Internal Rotation With 2 Moves

7 Aug 2026 · 1 min

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1:01

In this instructional video, the presenter demonstrates how to identify a shoulder internal rotation limitation using a 90-degree arm test, where pain or restriction while rotating the forearm indicates the issue. He then teaches two corrective movements designed to restore painless internal rotation. The first exercise, a lat rollout, involves placing one hand on a roller, extending the arm, dropping the body while simultaneously twisting the head, and performing ten repetitions; flipping the palm up intensifies the stretch. The second exercise aligns the arm and shin in a straight line, lowers the body slowly, pauses for five seconds at the 90-degree position, then raises back up, repeating until fatigue. After completing the routine, viewers are instructed to retest their range of motion and comment on any improvement.

Chapters

If when you make a 90-degree angle with your arm like this and you rotate down like this, keeping your elbow in alignment, you feel pain or restriction, you have an internal rotation issue. I'm going to show you 2 moves that you can do so by the end of this video you can do this without pain. Your first move is a lat rollout. You're going to place one hand on the roller like you're karate chopping it, extend your arm, drop your body down, and twist your head all at the same time. And do this for 10 reps. If you feel like it's too loose or it's getting easier, flip your palm up and that'll intensify the stretch. The next move you're gonna do is put your arm and your shin in the same straight line. Come down nice and easy and slow. Pause for 5 seconds at 90 and struggle with that weight and then slowly lower beneath in your range of motion. Then come back up, pause again for 5 seconds and go back up. You're gonna continue this until you are tired. After that, retest your range of motion and see if I was right. If I was, leave a comment. Let me know how much better you feel.