Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Shoulder Internal Rotation
Resistance band exercise that isolates the subscapularis and rotator cuff to enhance shoulder stability and prevent injuries; commonly used in rehabilitation for rotator cuff strengthening.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Chest
7/10Lats
6/10Teres Major
Abs
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band at elbow height to a sturdy post. Stand sideways with the working arm closest to the anchor, elbow bent at 90 degrees against your side, forearm extended perpendicular to your torso.
- Engage your core and maintain upright posture.
- Keep elbow fixed at your side and upper arm stationary.
- Rotate forearm inward toward your belly button against band resistance.
- Pause briefly at end range to squeeze the shoulder.
- Slowly return forearm to starting position under control.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Elbow glued to side
- Upper arm still
- Squeeze at end
- Control the return
- Stay tall
Breathing
Inhale as you return to start; exhale as you rotate inward while bracing your core.
Tempo
2-1-2
Range of Motion
Rotate from forearm perpendicular to torso to full internal rotation where hand reaches across midline, without moving elbow.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Warm up shoulders first
- Use light resistance to master form
- Stop if discomfort in joint
- Consult professional for post-injury
Spotting
Not required; self-spot by reducing band tension if needed.
Common Mistakes
- Using momentum to swing
- Letting elbow flare out
- Rotating torso
- Shrugging shoulders
- Incomplete range
When to Avoid
- Shoulder impingement
- Rotator cuff tear
- Acute shoulder injury
Flexibility Needed
- Adequate shoulder flexion
- Pain-free internal rotation range
Build Up First
- Basic understanding of shoulder anatomy
- Ability to maintain elbow position
Also known as
Banded Internal Rotation, Rotator Cuff Internal Rotation, Band Shoulder Rotation
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band 90-Degree Shoulder Internal Rotation
Bands
Shoulders
Resistance Band Shoulder External Rotation
Bands
Shoulders
Resistance Band Internally Rotated Chest Fly
Bands
Chest
Resistance Band Half-Kneeling Shoulder External Rotation
Bands
Shoulders
Resistance Band Standing External Rotation
Bands
Shoulders
Resistance Band Shoulder Press
Bands
Shoulders
Resistance Band Shoulder Adduction
Bands
Chest
Resistance Band Shoulder Dislocate
Bands
Shoulders
Cable Internal Shoulder Rotation
Single Cable Machine
Shoulders
Resistance Band Shoulder Flexion
Bands
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
