ShouldersBeginner

Internal Rotation with Band

Strength movement using Bands.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Shoulders

Movement instructions

1
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
2
Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
4
Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
5
Continue as far as you are able, pause, and then return to the starting position.

Technique guidance

Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.

Keep the movement within a comfortable range and avoid forcing the spine or knees.
Start with light resistance until you can control both directions.
Inspect the band and anchor before use, keep the recoil path clear, and replace damaged equipment.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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