Banded Shoulder Internal Rotation

ShoulderShoulder Strengthening
Written By David Song

BANDED SHOULDER INTERNAL ROTATION

This is a shoulder strengthening exercise that targets the internal rotators in a concentric and eccentric contraction. Anchor a band beside the target arm at roughly elbow height. Keep the elbow flexed to 90 degrees and aligned directly below the shoulder. Grip onto the free end of the band and take a step to the side to add tension to the band. Pull the band inwards until your fist is in front of your belly and then allow the band to pull your shoulder to end range external rotation.

Muscles Involved:

  • Rotator Cuff

    • Subscapularis

  • Latissimus Dorsi

  • Anterior Deltoid

  • Pectoralis Major

  • Teres Major

Related Conditions:

  • Rotator Cuff Tear / Rotator Cuff Tendinitis

  • Dynamic Shoulder Instability

  • Shoulder Impingement

  • Glenohumeral Joint Labral Tear

  • Shoulder Dislocation / Shoulder Subluxation

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David Song
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Banded Front Step
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Internal Rotation Side Step