Shoulder
Band standing internal shoulder rotation
Anchor a resistance band at elbow height to your side. Stand sideways to the anchor point, holding the band handle with the arm closest to the anchor.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- Subscapularis
- Pectoralis major
- Latissimus dorsi
- Teres major
- Anterior deltoid
Secondary muscles
- Biceps brachii
- Triceps brachii
- Transverse abdominis
- Obliques
Target muscles
- shoulder
- chest
- back
How to perform
- 1
Anchor a resistance band at elbow height to your side.
- 2
Stand sideways to the anchor point, holding the band handle with the arm closest to the anchor.
- 3
Tuck your elbow into your side, bending it to 90 degrees, with your forearm pointing away from your body.
- 4
Keeping your elbow fixed, slowly pull the band across your body by rotating your forearm inwards.
- 5
Squeeze your shoulder blade slightly and hold the contraction briefly.
- 6
Control the band as you slowly return your forearm to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
