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Resistance Band 90-Degree Shoulder Internal Rotation
Isolation exercise using a resistance band to target the subscapularis and rotator cuff muscles at 90-degree abduction for shoulder stability and rehabilitation.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Lats, Shoulders
Popularity Score
5
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
10/10Chest
5/10Lats
4/10Teres Major
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band at shoulder height to a sturdy point. Stand sideways to the anchor with light tension, feet shoulder-width apart, and position your working arm in 90/90 abduction-elbow flexion.
- Abduct your arm to shoulder height with elbow bent at 90 degrees, gripping the band.
- Keep upper arm fixed and elbow at shoulder level.
- Rotate forearm inward toward your body until hand nears abdomen.
- Pause briefly to feel shoulder contraction.
- Slowly return forearm to starting position under control.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Elbow stays at shoulder height
- Upper arm remains stationary
- Rotate from shoulder only
- Core tight to avoid twisting
- Controlled speed no momentum
Breathing
Inhale during the return phase; exhale as you rotate inward while bracing your core.
Tempo
2-1-2
Range of Motion
From forearm forward and parallel to floor to rotated inward with hand near abdomen, maintaining 90-degree angles.
Safety
Safety Notes
- Avoid if acute shoulder pain or injury exists
- Warm up shoulders before performing
- Stop if discomfort occurs beyond mild fatigue
- Ensure secure anchor to prevent band snap
- Consult professional for pre-existing conditions
Spotting
Not typically required; perform in front of mirror for form check or with partner for feedback.
Common Mistakes
- Shrugging the shoulder
- Flaring the elbow outward
- Using body lean for momentum
- Letting band snap back
- Rotating the torso instead of isolating shoulder
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Shoulder instability
Flexibility Needed
- Shoulder abduction to 90 degrees
- Elbow flexion without restriction
Build Up First
- Basic understanding of shoulder positioning
- Ability to maintain stable posture
Also known as
Band 90/90 Internal Rotation, Resisted Shoulder Internal Rotation, Rotator Cuff Band Rotation
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