maratoolInternal Rotation with Band
How to do the internal rotation with band
- Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
- Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
- Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
- Continue as far as you are able, pause, and then return to the starting position.
Muscles worked
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Every exercise for:Shoulders
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A band gets harder the further it stretches, so resistance peaks at the end of the range rather than the middle. It is also the easiest way to scale a movement in small steps.
Every exercise using:Band
These train the shoulders too, using equipment this one does not:
- Jerk Balancebarbell
- Kettlebell Arnold Presskettlebell
- Lateral Dumbbell Raisesdumbbell
- Leverage Shoulder Pressmachine
- Low Pulley Row To Neckcable
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 141 shoulders exercises in this database, 74 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.