Shoulder Internal Rotation

How to Do:

1. Attach a resistance band to a sturdy anchor or set a cable machine to elbow height. Use a single hand grip attachment.
2. Stand side-on to the anchor, holding the band or handle with the arm closest to it. Position your elbow at a 90-degree angle, keeping it close to your body, with your forearm pointing outward.
3. Engage your core and maintain an upright posture. Slowly rotate your forearm inward across your torso, keeping your elbow fixed by your side.
4. Continue the motion until your forearm reaches across your body or you feel a gentle tension in your shoulder.
5. Slowly return to the starting position in a controlled manner.
6. Complete the desired number of repetitions, then switch to the other arm.

Benefits:

This exercise targets the internal rotators of the shoulder, such as the subscapularis, improving joint stability and strength. It’s effective for maintaining shoulder health and is commonly used in rehabilitation programs for rotator cuff injuries. Incorporating this exercise helps enhance functional strength for daily activities and athletic movements, especially those involving pushing or throwing.