Band standing internal shoulder rotation Exercise Guide
Exercise Profile
- Target
- Subscapularis
- Equipment
- Band
- Body Part
- Back
- Primary Muscle
- Subscapularis
- Secondary Muscles
- Pectoralis Major Sternal Head, Latissimus Dorsi, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Internal shoulder rotation with band
Visualised Target Muscle Groups
Front
Back
How to: Band standing internal shoulder rotation
- Attach a resistance band to a stable point at elbow height.
- Stand sideways to the attachment point, gripping the band with the hand opposite to the attachment.
- Elbow should be bent at 90 degrees and tucked close to your side.
- Rotate your arm inward, bringing your hand towards your stomach while keeping your elbow in place.
- Hold this position briefly, then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, causing compensation from other muscles.
- Not fully extending before starting the inward rotation.
- Allowing the elbow to move away from the body.
Modifications
- Use a lighter resistance band if you're new to this exercise.
- Perform the exercise sitting if standing is difficult.
Tips
- Keep your elbow close to your body and avoid flaring it out.
- Engage your core to stabilize your body throughout the movement.
- Perform the movement slowly to maintain control.
Band standing internal shoulder rotation Alternatives
Tags
shoulders
rotator cuff
strength
band exercises
internal rotation
rehabilitation
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