Internal Side Rotation With Resistance Band

Exercise / Subscapularis


One of the most effective ways to strengthen your core is to perform internal side rotation with a resistance band. It may not look like much of a workout, but it is a great way to stimulate a whole lot of muscles in your body. It is also a fantastic way to build up your core in a safe and effective manner.


Type – Isolation, Unilateral

Joint action – Internal rotation

How to perform the exercise


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

Body Position:

  • Place your active arm closest to the entrance, 3 to 4 feet away.
  • Maintain a straight head, a sturdy chest, and a firm stomach.
  • Make sure your active upper arm is perpendicular to the ground, band in working hand bent at 90degrees at the elbow, humerus touching the body
  • From a completely externally rotated position start internally rotating the humerus keeping it attached to the side.
  • From complete internal rotation return bands in same manner to original point.


  • Rotate your arm in until your hand reaches your chest.
  • Return to your original position.
  • Repeat.

Exercise Tips

  • Throughout the exercise, keep your active arm’s elbow tight to your side and avoid letting it flare out.

Exercise Benefits

The rotator cuff muscles serve like a cuff around the shoulder joint, supporting it in various planes and allowing it to rotate internally and externally, hence the name. Because these muscles are somewhat avascular, they benefit from greater repetition ranges (15 to 20 rep max) and strict form.

If you have shoulder problems and go to a Physical Therapy facility, you will almost certainly be asked to undertake the Internal Side Rotation With Resistance Bands Exercise. Why? It’s easy, and it works! This exercise strengthens the Rotator Cuff Muscles, which are often the origin of shoulder pain and issues.