Internal Rotation with Band

Shoulders · Band

How to do it

Tie the band to a post at elbow height. Stand side-on with the working arm **on the inside**, nearest the post, and take the end with that hand. Elbow pinned to your side and bent to 90 degrees, forearm pointing outwards. Rotate the forearm towards your navel without moving the elbow, hold a second and return slowly without letting the band go slack. It is the counterpart to external rotation: the cuff works both ways. The classic mistake is doing only this one: the weak direction for almost everyone is external.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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