# Standing Band Internal Rotation

URL: https://heatsy.app/ex/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: Shoulders

## Muscles

- Main: Subscapularis
- Helps: Pectoralis Major, Latissimus Dorsi, Teres Major
- Holds: Serratus Anterior

## Equipment

- Resistance Band

## Technique

1. Anchor a band at elbow height and stand sideways to it, holding the band in the hand closest to the anchor.
2. Place a small rolled towel between your elbow and ribs and bend the elbow to 90 degrees with the forearm pointing forward.
3. Keeping the elbow against the towel, rotate the forearm across your belly.
4. 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.

## Alternatives

- [Band Internal Rotation at 90 Degrees](https://heatsy.app/ex/band-internal-rotation-at-90-degrees)
- [Cable Internal Rotation](https://heatsy.app/ex/cable-shoulder-internal-rotation)
- [Standing Band External Rotation](https://heatsy.app/ex/standing-band-external-rotation)