Band standing internal shoulder rotation

Band standing internal shoulder rotation

The band standing internal shoulder rotation is an effective exercise that targets the internal rotator muscles of your shoulders. This exercise helps to improve shoulder stability and mobility, making it a great addition to your upper body workout routine. The use of a resistance band adds an extra challenge and helps to activate the muscles more effectively. To perform this exercise, you will need a resistance band and a sturdy anchor point. Start by attaching the band to the anchor point at waist height. Stand with your side facing the anchor point and grab the band with the hand furthest from the anchor point. Your arm should be extended straight out in front of you, parallel to the ground. Keeping your elbow slightly bent, slowly rotate your arm inward, bringing your hand towards your belly button. Focus on squeezing your shoulder blade as you rotate. Hold the end position for a brief moment and then slowly return to the starting position. Repeat for the desired number of repetitions and then switch sides. It is important to maintain proper form throughout the exercise. Keep your core engaged, back straight, and shoulders relaxed. Avoid any jerky or excessive movement, and focus on controlled and smooth rotations. The band standing internal shoulder rotation is particularly beneficial for individuals involved in sports or activities that require repetitive overhead movements, such as swimming or tennis. Additionally, it can help correct muscular imbalances and promote overall shoulder health. Remember to start with a lighter resistance band and gradually increase the resistance as you become more comfortable with the exercise. As always, listen to your body and stop immediately if you experience any pain or discomfort. Happy training!


  • Stand with your feet shoulder-width apart and loop a resistance band around a sturdy anchor point that is at hip level.
  • Hold the other end of the resistance band with your left hand, keeping your elbow bent at a 90-degree angle and close to your side.
  • Step away from the anchor point to create tension in the band. Your left hand should be positioned across your body, in front of your right hip.
  • Maintaining the 90-degree angle at your elbow, slowly rotate your left forearm and hand upwards, across your body, and towards your right shoulder.
  • Keep your torso stable throughout the movement, engaging your core muscles.
  • Pause for a moment at the top of the movement, feeling the contraction in your shoulder.
  • Slowly reverse the movement and return to the starting position, resisting the tension in the band.
  • Repeat for the desired number of repetitions and then switch to your right arm to complete the exercise.

Tips & Tricks

  • Focus on maintaining proper posture throughout the exercise
  • Engage your core muscles to provide stability during the movement
  • Start with lighter resistance bands and gradually increase the tension as you get stronger
  • Keep your movements controlled and avoid using momentum to perform the rotation
  • Ensure that your elbows stay close to your sides throughout the exercise
  • Perform the exercise in a slow and controlled manner to fully engage the shoulder muscles
  • Make sure to fully extend your arm during the rotation to maximize the benefits
  • Remember to breathe properly throughout the exercise
  • Listen to your body and adjust the resistance or range of motion if you experience any discomfort
  • Consult with a fitness professional if you have any underlying shoulder issues before attempting this exercise


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