Internal Rotation with Band
How to do the Internal Rotation with Band with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
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Bands
How to do the Internal Rotation with Band
- 1
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
- 2
Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- 3
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
- 4
Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
- 5
Continue as far as you are able, pause, and then return to the starting position.
Log it, see it on your body.
Every Internal Rotation with Band set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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