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Shoulders

Band Internal Rotation

The Band Internal Rotation is a strength exercise with a resistance band for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 52%, mid chest 19% and lats (upper) 15%.

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)Unilateral: one arm or leg at a time
Band Internal Rotation demonstration

How to do it

  1. Anchor a light band at elbow height and stand side-on to it, working arm nearer the anchor.
  2. Hold the band with the elbow bent 90 degrees and tucked against the side, forearm pointing out to the side.
  3. Rotate the forearm in across the stomach, keeping the elbow pinned to the side.
  4. Return slowly until the forearm points out again.
  5. Keep a slow, even rhythm for 30 to 45 seconds per side, breathing steadily.

Tips

  • Keep the upper arm still; only the forearm swings like a door.
  • Stand tall with the shoulder down and back.
  • Control the return as much as the pull.

Common mistakes

  • Letting the elbow lift away from the ribs.
  • Twisting the torso to move the band.
  • Letting the band pull the arm back quickly.

Muscles worked by the Band Internal Rotation

  • Rotator cuff Primary52%
  • Mid chest Secondary19%
  • Lats (upper) Secondary15%
  • Front delts Secondary10%
  • Side delts Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Internal rotation uses subscapularis, pec major and lats. Rotating the upper arm with the elbow fixed isolates the rotator cuff (infraspinatus and teres minor for external, subscapularis for internal); here the cuff is the target, so it is coloured.

Band Internal Rotation alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Band Internal Rotation work?

Mainly the rotator cuff. The mid chest, lats (upper) and front delts assist.

Is the Band Internal Rotation good for beginners?

Yes. The Band Internal Rotation is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Internal Rotation?

For example the Cable Internal Rotation, Cuban Press and External Rotation Cable. They train mostly the same muscles, some with different equipment.

How do you make the Band Internal Rotation harder?

Add weight or reps, or move on to the Cuban Press.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Escamilla et al. 2009, Sports Med 39(8):663-685

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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