Shoulder
Subscapularis exercises
Internal rotation and anterior shoulder stability.
4
Exercises
4
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Behind-the-Back Assisted Internal-Rotation Slide
Stand tall and reach both arms behind your back. Hold the hand of the working arm with your other hand and slide it up your back as far as is comfortable.
Clubbell Shoulder Abduction and Internal Rotation With Asymmetric Forearm Wrap
A standing arm sweep holding a clubbell in each hand. You lift both arms out to the sides at shoulder height, sweep them forward across the chest, and finish with one forearm covering your face.
Internal Rotation at 90 Degrees Abduction With a Band
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.
Internal Rotation with Band
Rotate your forearm inward against a band. Works the subscapularis muscle of the rotator cuff.