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Exercise handout — move better, feel better.
Internal Rotation with Band
Rotate your forearm inward against a band. Works the subscapularis muscle of the rotator cuff.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band + doorway
No equipment? Try: Cable machine, Light dumbbell lying down
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
2 in / 1 hold / 2 out
Tempo
Step-by-Step Guide
Set up
- Attach band to door or post at waist height
- Stand sideways to the anchor
- Hold band with near hand, elbow at 90 degrees
- Keep elbow pressed gently against your side
Step 1 of 5
Keep elbow glued to your side
Step 2 of 5
Rotate your forearm toward your belly
Step 3 of 5
Go as far as comfortable
Step 4 of 5
Hold for 1 second
Step 5 of 5
Return slowly to start
Breathing
- Breathe out as you rotate in
- Breathe in as you return
Form Cues
- Elbow stays at your side
- Only move at the shoulder
- Keep wrist straight
- Control the return
Common Mistakes to Avoid
- Elbow drifting away
- Using body momentum
- Wrist bending
- Going too far
Safety Information
Balances external rotation work. Don't neglect this one.
Progressions
Use heavier band or add pause at end
Regressions
Use lighter band or smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.