Band Internal Rotation
Rotating the forearm in across the body against a band with the elbow pinned at your side. Trains the internal rotators so the rotator cuff stays balanced front to back.
Primary muscles
- Rotator Cuff
Secondary muscles
- Chest (Pectoralis Major)
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a band to a post at elbow height and stand with the working side toward it, elbow bent 90 degrees and tucked against your side, hand out toward the anchor.
Keep the elbow fixed against your ribs; a rolled towel between them helps.
Rotate the forearm in across your stomach, like closing a door.
Stop when the hand reaches your belly without the elbow moving.
Return slowly to the start, then switch sides.
Breathing: Exhale as you rotate in, inhale as you return.
Coaching tips
Elbow glued to your side
Rotate, don't pull
Slow on the way back
Common mistakes
Letting the elbow drift forward or away from the body
Twisting the torso to move the band
Using a band so strong the range shrinks
Safety notes
Use light tension and a pain-free range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.