Internal Rotation (Band)

A rotator cuff isolation exercise using band resistance to strengthen the internal shoulder rotators for shoulder health and stability.

Instructions

1. Stand sideways to an anchored band at approximately elbow height.
2. Bend your elbow to 90 degrees, keeping your upper arm parallel to the ground.
3. Grasp the band end with the hand closest to the anchor point.
4. Keeping your elbow stationary, rotate your forearm inward across your body against the band resistance.
5. Squeeze your rotator cuff muscles at the end range, then return to the starting position with control.
6. Complete the desired reps, then switch sides.

Tips

• Keep your upper arm stationary throughout; only your forearm should move.
• Use a light resistance band to maintain control and prevent shoulder strain.
• Perform this exercise slowly and deliberately; avoid jerky movements.
• This exercise is excellent for shoulder injury prevention and prehabilitation.
• Include this movement in your warm-up routine before upper body training.
• Perform 12-15 reps per side for optimal rotator cuff strengthening.