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All exercises

Band shoulder internal rotation

Beginner

Band shoulder internal rotation is a isolation resistance band exercise for the front delts, also working the chest.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

Chest

Equipment
Resistance band
Movement
Mobility
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Anchor a light band at elbow height and stand side-on to it, holding the band in the hand nearer the anchor.
  2. 2Bend that elbow to 90 degrees and keep the upper arm against your side, forearm pointing out towards the anchor.
  3. 3Rotate your forearm in towards your stomach against the band, keeping the elbow still and the wrist straight.
  4. 4Stand tall with your chest open so the shoulder does not roll forward as your hand comes in.
  5. 5Let the band draw your forearm back out slowly, finish your reps and switch sides.

What to do instead

  • Cable internal rotation at 90 degreesCable

Harder variations

  • Cable internal rotation at 90 degreesCable
Logged today · 1 min restBand shoulder internal rotation

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band