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Internal Rotation at 90 Degrees Abduction With a Band

IntermediateStrengthTier T2

Stand with your arm out at shoulder height and your elbow bent to 90 degrees, holding a band handle. Keep your upper arm still and rotate your forearm forward until it is level.

Targets: Shoulder
Muscles: Subscapularis

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

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Perform three sets of ten repetitions, keeping the upper arm at shoulder height and the elbow bent 90 degrees throughout; return the tubing and hand to the start position between repetitions.
  1. A man standing with his right upper arm held out to the side at shoulder height, elbow bent 90 degrees, forearm pointing straight up, gripping a resistance tube handle; the tube runs up to a wall anchor above and ahead of him.

    Step 1 of 3

    Stand with your arm out to the side at shoulder height, elbow bent 90 degrees, forearm pointing straight up, and hold the tubing handle.

  2. The same man, upper arm still out at shoulder height, right elbow still bent 90 degrees, forearm now swept forward and level across the front of his body, gripping the tubing handle with more visible tension in the tube.

    Step 2 of 3

    Keeping your upper arm at shoulder height, rotate your shoulder forward until your forearm is level, elbow still bent 90 degrees.

  3. A man standing with his right upper arm held out to the side at shoulder height, elbow bent 90 degrees, forearm pointing straight up, gripping a resistance tube handle; the tube runs up to a wall anchor above and ahead of him.

    Step 3 of 3

    Stand with your arm out to the side at shoulder height, elbow bent 90 degrees, forearm pointing straight up, and hold the tubing handle.

Breathing

  • Breathe normally throughout.

Safety Information

Take three sets of ten repetitions of every exercise, including this one. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.