Standing Band Internal Rotation
Also known as: Standing Resistance Band Internal Rotation, Band Internal Rotation, Banded Internal Rotation, Standing Internal Rotation with Band, Band IR
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Anchor a band at elbow height and stand sideways to it, holding the band in the hand closest to the anchor.
- Place a small rolled towel between your elbow and ribs and bend the elbow to 90 degrees with the forearm pointing forward.
- Keeping the elbow against the towel, rotate the forearm across your belly.
- Pause, then return slowly against the pull of the band.
Cues
- Keep the elbow pinned and the wrist straight.
- Use a light band and move slowly.
- Stay tall and avoid twisting.
Common mistakes
- Letting the elbow slide away from the body.
- Rotating the whole torso toward the anchor.
- Using a band too strong to control.
- Letting the band pull the hand back quickly.