Quick Shoulder Internal Rotation Fix
If you lack shoulder internal rotation give this Hooklying Dumbbell Arm Bar w/ Rotation a try:
Start out lying down on your back
Slight knee bend
Grab the ground with the ball of your big toe, pinky toe, and heel & try to pull your heels to your butt without your feet sliding (shoes are solid here)
Hamstrings should turn on & butt should slightly lift off ground
Reach the dumbbell straight up (or whatever load you have - 10lbs here)
Inhale supinate the hand - Exhale pronate
Nico did 3 sets of 10 rotations & here are his results