Band Internal Shoulder Rotation: Muscles Worked & Technique

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

  • Fasten an elastic band at elbow height. Grab the band, step away and stand sideways to the band.
  • 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.
  • Rotate your upper arm internally (inwards) against the resistance of the band, as far as possible.
  • 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.