Internal Rotation with Band

How to do the Internal Rotation with Band

1. Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
2. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
4. Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
5. Continue as far as you are able, pause, and then return to the starting position.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	resistance bands
Difficulty	beginner
Type	isolation

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Alternating Deltoid Raise Dumbbell Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Incline Shoulder Raise Dumbbell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell

Superset the Internal Rotation with Band with

Opposing lats and middle back work — alternate sets without extra rest.

Cable Incline Pushdown lats Incline Bench Pull middle back Lying Cambered Barbell Row middle back Rope Straight-Arm Pulldown lats

Common questions

What muscles does the Internal Rotation with Band work?

The Internal Rotation with Band primarily works the shoulders. Alternating Deltoid Raise, Band Pull Apart, and Bent Over Dumbbell Rear Delt Raise With Head On Bench train the same muscle, across 9 equipment types.

What equipment do you need for the Internal Rotation with Band?

Resistance Bands. Without resistance bands, Handstand Push-Ups, Alternating Deltoid Raise, and Bent Over Dumbbell Rear Delt Raise With Head On Bench train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Internal Rotation with Band suitable for beginners?

Yes, the Internal Rotation with Band is rated beginner. 54 harder options for the same muscle are catalogued.

Where should the Internal Rotation with Band go in a workout?

Late — the Internal Rotation with Band is isolation work, so it follows your compounds. Supersetting it with Cable Incline Pushdown and Incline Bench Pull cuts session time without extra rest.

Similar exercises

Alternating Deltoid Raise Dumbbell Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine