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Internal Down Rotation With Bands

Area Targeted: Rotator Cuff

The Internal Down Rotation With Resistance Tube Bands is a great variation in the family of Rotator Cuff Exercises. It hits the Rotator cuff muscles in a unique way and can help with maintaining shoulder strength and health.



Anchor: Secure the band(s) to the door with the door anchor at the top of the door.

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Grip a handle in each hand and stand 3 to 4 feet away from the door, with your back to the door the door. Position your arms so that they are bent at a 90 degree angle, with your forearms perpendicular and upper arms parallel with the floor. Keep your head straight, chest up and stomach tight.


Rotate your arms down against the resistance until your forearms are parallel to the floor.


1. As you are rotating your arms keep you elbows even with your shoulders.


Internal Side Rotation


High Row (Mid)

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