Internal Rotation Pulldown

ShoulderShoulder Strengthening
Written By David Song

INTERNAL ROTATION PULL DOWN

This is a shoulder internal rotation strengthening exercise that uses a strength band. Anchor a band above you to a stable pullup bar. Align it with your fist and elbow when your elbow is raised to 90 degrees abduction. Grip onto the band and pull it directly downwards without dropping your elbow height. Slowly rotate back up and repeat as required.

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

Related Exercises

Featured
Doorway Shoulder Internal Rotation Stretch
Frozen Shoulder, Shoulder, Shoulder Internal Rotation, Shoulder Stretch, Shoulder Flexibility, Infraspinatus, Teres Minor, Shoulder External Rotator
Doorway Shoulder Internal Rotation Stretch
Frozen Shoulder, Shoulder, Shoulder Internal Rotation, Shoulder Stretch, Shoulder Flexibility, Infraspinatus, Teres Minor, Shoulder External Rotator
Frozen Shoulder, Shoulder, Shoulder Internal Rotation, Shoulder Stretch, Shoulder Flexibility, Infraspinatus, Teres Minor, Shoulder External Rotator
Dowel Shoulder Internal Rotation
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Dowel Shoulder Internal Rotation
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Internal Rotation Chest Press
Shoulder, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Teres Major, Pectoralis Minor, Anterior Deltoid, Shoulder Internal Rotation, Shoulder Internal Rotator
Internal Rotation Chest Press
Shoulder, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Teres Major, Pectoralis Minor, Anterior Deltoid, Shoulder Internal Rotation, Shoulder Internal Rotator
Shoulder, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Teres Major, Pectoralis Minor, Anterior Deltoid, Shoulder Internal Rotation, Shoulder Internal Rotator
Teres Minor Massage
Teres Minor, Shoulder External Rotator, Shoulder Internal Rotation, Rotator Cuff Massage, Shoulder Massage, Massage Ball Exercise
Teres Minor Massage
Teres Minor, Shoulder External Rotator, Shoulder Internal Rotation, Rotator Cuff Massage, Shoulder Massage, Massage Ball Exercise
Teres Minor, Shoulder External Rotator, Shoulder Internal Rotation, Rotator Cuff Massage, Shoulder Massage, Massage Ball Exercise
Yoga Block Chest Stretch
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
Yoga Block Chest Stretch
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
Supported Shoulder Internal Rotation
Shoulder Internal Rotation, Shoulder Internal Rotator, Subscapularis, Pectoralis Major, Teres Major, latis, Shoulder Strengthening, Shoulder
Supported Shoulder Internal Rotation
Shoulder Internal Rotation, Shoulder Internal Rotator, Subscapularis, Pectoralis Major, Teres Major, latis, Shoulder Strengthening, Shoulder
Shoulder Internal Rotation, Shoulder Internal Rotator, Subscapularis, Pectoralis Major, Teres Major, latis, Shoulder Strengthening, Shoulder
Shoulder Swimmers
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
Shoulder Swimmers
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
T-Y-Raise
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
T-Y-Raise
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
A-T-Raise
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
A-T-Raise
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
Y-Raise Rotation
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
Y-Raise Rotation
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
David Song
Previous

PNF Hamstring Wall Slide
Next

Abducted Shoulder Internal Rotation