Internal Rotation with Band

An isolation exercise using a resistance band to strengthen the internal rotators of the shoulder, particularly the subscapularis muscle.

Instructions

1. Anchor a resistance band securely to a post or sturdy object at approximately elbow height.
2. Stand with your right side perpendicular to the band, a couple of feet away from the anchor point.
3. Grasp the end of the band with your right hand and position your elbow firmly against your side.
4. Keep your elbow flexed at 90 degrees with your hand pointing away from your body; this is the starting position.
5. Rotate your arm inward in a forehand motion, bringing your hand across your body while keeping your elbow stationary.
6. Continue rotating as far as comfortably possible, then pause briefly.
7. Slowly return to the starting position with control.
8. Complete all repetitions on one side, then switch sides and repeat.

Tips

• Keep your elbow pressed firmly against your side throughout the movement; avoid letting it drift away from your body.
• Consider holding a foam roll against your side with your elbow to ensure it stays in a fixed position.
• Move slowly and with control throughout the entire range of motion.
• The movement should be isolated to shoulder rotation; avoid twisting your torso or hips.
• Adjust the band tension by stepping further from the anchor point for more resistance or closer for less.
• This exercise is valuable for shoulder health and injury prevention, especially for overhead athletes.