Internal Rotation (Down) With Resistance Bands

Exercise / Subscapularis


Internal rotation with resistance band exercise is an excellent way to target key muscle groups, particularly if you have shoulder pain, as the rotator cuff muscles are often under-utilized. This exercise was developed by the Russians in the Soviet era to help rehabilitate athletes who were recovering from injuries. The exercise is popularly known as “Trener” and is often seen in commercial gyms. Internal Rotation With Resistance Bands helped strengthen the muscles by stretching them, and now you too can reap the benefits through your own home. This exercise is simple to do, and you can do it at home with no equipment.


Type – Isolation, Unilateral

Joint action – Internal rotation

How to perform the exercise


  • Anchor: Attach the anchor to the door at the top.
  • Bands: Attach each end of the band to a handle.

Body Position:

  • Grasp one handle in each hand and stand 3 to 4 feet away from the door with your back to it.
  • Position your arms at a 90-degree angle, with your forearms perpendicular to the floor and your upper arms parallel.
  • Maintain a straight head, a strong chest, and a firm stomach.


  • Rotate your forearms parallel to the floor by rotating your arms down against the resistance.

Exercise Tips

  • Keep your elbows even with your shoulders as you rotate your arms.

Exercise Benefits

Internal Down Rotation With Resistance Tube Bands is an excellent addition to the Rotator Cuff Exercises series. It has an unique effect on the Rotator cuff muscles and can assist in preserving shoulder strength.