The Resistance Band Internal Rotation is a strength training exercise that targets the muscles of the rotator cuff, specifically the internal rotators. It is an effective exercise for improving shoulder stability and balance in the shoulder joint. The internal rotation is performed by rotating the arm inward against the resistance of the band.
First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.
You should position yourself perpendicular from the anchor point with it on your left side and grab the band in your left hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated outward. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
From here rotate only at the shoulder so the hand comes from an external rotation to an internally rotated position whilst keeping the elbow tucked in at the side. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Avoid jutting your head forward or arching your back as the arm moves.
Use the half-kneeling variation of this exercise if you are still having trouble keeping your spine neutral.
To determine which grip feels the greatest on your shoulder, try supinated (palms up), pronated (palms down), and neutral (palms facing).