Band Internal Rotation at 90 Degrees

Body region

• Shoulders

Muscles

Main

• Subscapularis

Helps

• Pectoralis Major
• Latissimus Dorsi
• Teres Major

Holds

• Serratus Anterior
• Trapezius

Equipment

• Resistance Band

Technique

1. Anchor a band at about shoulder height and stand with your back to the anchor, holding the band in one hand.
2. Lift your upper arm out to the side to shoulder height with the elbow bent 90 degrees and the forearm pointing up.
3. Keep the upper arm still and rotate your forearm forward and down until it points toward the floor.
4. Pause, then return slowly to the start against the pull of the band.

Cues

• Keep the elbow level with the shoulder.
• Control the band on the way back; the slow return counts.
• Stand tall and keep the ribs down.

Common mistakes

• Dropping the elbow below shoulder height.
• Rotating the whole torso instead of the arm.
• Using a heavy band and forcing the range.
• Stopping at the end of comfortable range and pushing into pain.

Alternatives

• Cable Internal Rotation at 90 Degrees
• Standing Band Internal Rotation
• Band External Rotation at 90 Degrees