Band Internal Rotation

Rotator cuffResistance Band

An isolation movement that targets the subscapularis, a key rotator cuff muscle. It improves shoulder joint stability and protects against joint stress.

How to do it

1Anchor a resistance band at elbow height and stand perpendicular to the anchor point.

2Grasp the band with your inside hand, bend your elbow to 90 degrees, and pin it to your side.

3Exhale and rotate your forearm inward across your belly, keeping your elbow fixed.

4Hold briefly in the fully contracted position.

5Inhale as you slowly rotate your forearm back out, maintaining tension on the band.

Common mistakes

Flaring your elbow away from your side, disengaging the target muscle.

Letting the band snap your hand back out with no control.

Twisting your torso instead of isolating the movement at the shoulder joint.

Breathing

Exhale as you pull your hand inward, and inhale as you return to the start.

Make it harder or easier

To simplify, lower the band tension or step closer to the anchor.

To progress, step further away from the anchor or pause at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.