Banded Internal Rotation

How to perform the Banded Internal Rotation

1. Anchor a light band at elbow height and stand side-on with the working arm on the far side from the anchor, elbow held against your ribs.
2. Begin with the forearm rotated out to the side and the band already under light tension before the first repetition.
3. Draw the forearm across toward your navel with the upper arm still, stopping once the wrist arrives in front of your abdomen.
4. Allow the band to draw the forearm back out over three to four seconds, resisting throughout rather than letting it unwind on its own.
5. Complete the prescribed 12 to 20 reps, keeping the band under continuous tension from the opening rep through the last.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Standing too near the anchor, so the band goes slack partway through and the shoulder loses continuous tension.
• •Pivoting the hips toward the anchor to complete a rep the arm could not complete on its own.
• •Hurrying the return so the band unwinds the arm instead of the arm resisting the band.
• •Training internal rotation alone and skipping its external counterpart, leaving the shoulder unbalanced.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.

Overhead Press

Shoulders · Barbell

Dumbbell Overhead Press

Shoulders · Dumbbell

Lateral Raise

Shoulders · Dumbbell

Cable Lateral Raise

Shoulders · Cable

Rear Delt Fly

Shoulders · Dumbbell