Resistance Band Internal Rotation (90/90)
The Resistance Band Internal Rotation (90/90) works the Rotator Cuff, mainly the Subscapularis, by rotating your forearms forward and down from an upright 90/90 position. With your back to bands anchored at the top of the door, it helps maintain Shoulder strength and health.
- Muscles Worked
- Rotator Cuff (Subscapularis) · also Chest (Pectoralis Major), Front Shoulders (Anterior Deltoid)
- Equipment
- Door anchor, 2 handles
Set Up
- Anchor:
- Attach the bands to the door anchor at the top of the door.
- Bands:
- Clip each end of the bands to a handle.
- Body Position:
- Hold a handle in each hand and stand 3 to 4 feet from the door with your back to it. Bend your arms to 90 degrees, with your upper arms parallel to the floor, elbows level with your shoulders and forearms pointing up. Keep your head straight, chest up and stomach tight.
Movement
Rotate your forearms forward and down against the resistance until they are parallel to the floor. Return to the starting position under control.
Points To Remember
- Keep your elbows level with your shoulders as you rotate.
Questions About The Internal Rotation (90/90)
What muscles does the Resistance Band Internal Rotation (90/90) work?
The Resistance Band Internal Rotation (90/90) works the Rotator Cuff muscle that turns the arm inward, the Subscapularis. The Chest and Front Deltoids assist.
Should you pair Internal and External Rotation?
Pairing them is common practice. The Resistance Band Internal Rotation (90/90) and External Rotation (90/90) work opposite sides of the Rotator Cuff from the same arm position.