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Band: Powered Shoulder Rotation (Internal)
Beginner
Equipment
Shoulders
Shoulders
Upper Back
Upper Back
Equipment
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Push (Bilateral)
The Band-Powered Internal Shoulder Rotation is a smart prehab movement designed to support and strengthen the rotator cuff—particularly the subscapularis muscle. It’s especially useful for lifters, athletes, or anyone seeking to improve shoulder function and reduce injury risk.
Incorporating this exercise into your warm-up or shoulder care routine can improve joint stability, movement efficiency, and keep your shoulders healthy in the long run.
Key Benefits:
- Strengthens the internal rotators of the shoulder
- Enhances rotator cuff stability and mobility
- Great for warm-ups, injury prevention, or rehab work
- Simple, low-impact, and highly effective
- Helps prolong joint health and lifting longevity
- Anchor a resistance band to a stable object at about elbow height.
- Stand side-on to the anchor point and grab the band with the arm closest to it.
- Bend your elbow to 90°, keeping your forearm parallel to the floor and your elbow tight against your side.
- Pull the band inward toward your belly, rotating at the shoulder joint only.
- Pause briefly, then return slowly to the starting position with control.
- Repeat for the desired number of reps, then switch arms.
- 🧍 Keep your torso upright—don’t arch your back or lean forward during the movement.
- 🧠 If posture is difficult to maintain, try the half-kneeling variation for more stability.
- ✋ Test different grips (palm up, down, or facing in) to find what feels best for your shoulder.
- 🔁 Focus on controlled, smooth motion—avoid jerking or rushing through the reps.
- 🎯 Keep the elbow glued to your side throughout—don't let it drift out.
💪 The band-powered shoulder rotation is a must-have for keeping your rotator cuffs strong and injury-resistant. Make it part of your regular warm-up and keep your shoulders in top form for years to come. 🚀
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