Rotator Cuff Internal Rotation
Suitable For
Contraindications
- Avoid if you have acute shoulder injury without professional clearance
- Stop if you feel sharp anterior shoulder pain
- Do not use heavy weight
- Avoid if you have shoulder instability without professional guidance
Benefits
- Strengthens the subscapularis muscle
- Balances internal and external rotation strength
- Improves shoulder stability and control
- Essential for comprehensive rotator cuff rehabilitation
- Helps prevent shoulder injuries in throwing athletes
How to Perform Rotator Cuff Internal Rotation
Stand with your side near a door frame or anchor point. Hold a resistance band in your right hand with your elbow bent at 90 degrees and tucked against your side. The band should be anchored behind you at waist height.
Keep your right elbow pinned to your side throughout the movement. Slowly pull the band across your body toward your stomach, rotating your forearm inward.
Pause briefly at the end position. Slowly return to the starting position with control.
Complete 12–15 repetitions, then switch sides. Perform 2–33 sets.
Important Note
Internal rotation strength should be approximately 1.5 times external rotation strength in a healthy shoulder. If your external rotation is significantly stronger, you may have an imbalance contributing to shoulder problems.
Frequently Asked Questions
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Suitable For
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