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Internal Rotation with Band

beginner · isolation

Internal Rotation with Band

Setup

Anchor a light resistance band at elbow height on a solid fixed point, on the same side as the arm you are training. Before every session, tug hard on the anchor knot and look along the band for nicks or worn spots: a band that slips mid-set whips the handle straight back at your face. Stand side-on to it with that elbow bent 90 degrees and pinned to your ribs, forearm pointing away from your body to start.

Execution

  1. Grip the band handle with the elbow pinned to your ribs, forearm starting out to the side, with a little tension already in the band.
  2. Exhale and rotate the forearm inward, sweeping it across your belly, keeping the elbow glued to your ribs the whole time.
  3. Pause a beat when the hand reaches your stomach, without shrugging the shoulder or twisting the torso for extra range.
  4. Inhale and return slowly over 2-3 seconds, keeping tension in the band the whole way back.
  5. Finish the reps on this side, then switch the band to the other side and repeat the same count.

Breathing

Exhale as you rotate in, inhale as you return. The load here is very light, so breathe evenly and there is no reason to ever hold your breath.

Quick cues

  • Elbow pinned, forearm does the work.
  • Rotate in, don't shrug.
  • Wipe your belly with your forearm.
  • Light band, smooth tempo.
  • Same reps, both shoulders.

Common faults

  • Fault: The elbow floating away from the ribs, letting the shoulder take over

    Fix: Wedge a rolled towel between the elbow and ribs, and drop the band tension if the elbow still drifts.

  • Fault: Rotating the torso to help finish the movement

    Fix: Keep the hips and shoulders square the whole time, and film from above if you need to check.

  • Fault: Anchoring the band at a different height every session, changing the resistance curve

    Fix: Mark the exact anchor point at elbow height and use that same spot every time.

  • Fault: Only training one side because the other feels fine

    Fix: Do the same number of reps on both sides every session and log which side is still tighter.

Equipment

resistance_band

Muscle groups

shoulders