Resistance Band Internal Rotation (Side)
The Resistance Band Internal Rotation (Side) gently strengthens the Rotator Cuff, mainly the Subscapularis, by rotating your hand in toward your chest with your elbow at your side. It is a standard physical therapy exercise for the Shoulder, done with a band anchored at waist height.
- Muscles Worked
- Rotator Cuff (Subscapularis) · also Chest (Pectoralis Major)
- Equipment
- Door anchor, 1 handle
Set Up
- Anchor:
- Attach the band to the door anchor at waist height.
- Bands:
- Clip both ends of the band to one handle and hold it in your working hand.
- Body Position:
- Stand 3 to 4 feet from the door with your working side closest to it. Keep your head straight, chest up and stomach tight. Hold your working upper arm vertical at your side, with your forearm parallel to the floor and pointing away from your body at a 45-degree angle.
Movement
Rotate your forearm in an arc against the resistance until your hand touches your chest. Return to the starting position under control.
Points To Remember
- Keep your working elbow tight to your side throughout the movement; do not let it flare out.
Questions About The Internal Rotation (Side)
What muscles does the Resistance Band Internal Rotation (Side) work?
The Resistance Band Internal Rotation (Side) works the Subscapularis, the Rotator Cuff muscle that turns the arm inward. The Chest assists.
Where should the door anchor be for Side Internal Rotation?
Set the door anchor at waist height so the band pulls level with your forearm. For the Resistance Band Internal Rotation (Side), stand 3 to 4 feet away with your working side nearest the door.