Resistance Band Internal Rotation
Band internal rotation — direct subscapularis work for shoulder health balance.
Level: Beginner
Primary: Shoulder
Movement: Isolation
Type: Light Activity
Equipment: Resistance Band
Sports: Baseball Cricket Golf Tennis
Target muscles
The subscapularis is the prime mover. The pectoralis major contributes. The serratus anterior stabilizes. As shoulder-health work, this trains the internal rotators that pair with external-rotation work.
How to perform
Setup
Anchor the band at elbow height. Stand sideways. Hold the band in the inner hand with elbow bent at 90 degrees, tucked to the side.
Execution
Rotate the forearm inward across the body. Return slowly. The torso stays still; only the forearm moves.
Common mistakes
- Going too heavy.
- Letting the elbow drift.
- Twisting the torso.
- Rushing.
- Skipping it while doing external rotations.
Progressions and regressions
Regress to lighter band. To progress, increase tension.
Programming notes
Shoulder-health work. 2-3 sets of 12-15 per side, two or three times a week.
