How to Do Band Internal Shoulder Rotation: Muscles Worked & Proper Form

Band Internal Shoulder Rotation technique

Muscles Worked in Band Internal Shoulder Rotations

Muscles worked by band internal shoulder rotation

Primary muscles worked:

How to do Band Internal Shoulder Rotations

  1. Fasten an elastic band at elbow height. Grab the band, step away and stand sideways to the band.
  2. Grab the band with your arm that is closest to the band’s attachment point. Keep your upper arm close to your side, and bend your elbow to 90 degrees.
  3. Rotate your upper arm internally (inwards) against the resistance of the band, as far as possible.
  4. Reverse the movement, and repeat for reps.


Internal rotations against an elastic band train your anterior rotator cuff muscles (subscapularis).

Alternatives to using a band are to use a cable pulley, or a dumbbell (while lying down).

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Text and graphics from the StrengthLog app.