Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Banded Internal Rotation Overview

The banded internal rotation exercise is a great prehab exercise to perform to promote rotator cuff health.

Rotator cuffs are one of the more common injuries, especially as lifters get older. Performing prehab exercises such as banded internal rotations can help prevent injury and increase your longevity in the gym.

Banded Internal Rotation Instructions

  1. Assume a standing position with your elbow flexed to 90 degrees while holding a band anchored to a sturdy object.
  2. Rotate your hand in towards your body while keeping your elbow tight to your torso.
  3. Slowly lower the band back to the starting position under control.
  4. Repeat for the desired number of repetitions.

Banded Internal Rotation Tips

  1. Don’t allow your back to arch or head to jut forward as the arm moves.
  2. If you still struggle with maintaining a neutral spinal position, consider using the half kneeling version of this exercise.
  3. Experiment with a supinated (palms up), pronated (palms down), and neutral grip (palms facing) to see which feels best for your shoulder.