Internal Rotation

Explanatory Video

Description

Attach a resistance band to a stable object at waist height. Stand sideways to the anchor point and hold the band with the arm closest to it. Bend your elbow at a 90-degree angle and keep it pinned against your side. Rotate your forearm across your body toward your stomach, focusing on using your shoulder and chest. Slowly return to the starting position and repeat.

Difficulty & Category

Beginner
Dynamic

Affected Muscles

Subscapularis
Pectoralis Major

Body Areas

Back / Rotator Cuff
Shoulders

Equipment

Resistance Band

Similar Exercises

Hold a light stick (like a yardstick or broom handle) behind your back with one hand. Lightly grasp the other end of the stick with your other hand. Pull the stick horizontally toward the side of the grasping hand so that the target shoulder is passively rotated internally. Continue pulling until you feel a stretch in the front or back of the shoulder, but stop before feeling any pain. Maintain an upright posture throughout the movement; do not lean or twist your torso. Hold the stretch for 30 seconds, then relax and repeat on the other side.
Isometric
Beginner
The Sleeper Stretch is a common exercise used to improve internal rotation of the shoulder and stretch the posterior capsule. Lie on your side on a firm surface with the shoulder you want to stretch underneath you. Bend your arm at a 90-degree angle with the elbow in line with the shoulder. Use your other hand to gently push your forearm down towards the floor. Stop when you feel a stretch in the back of your shoulder and hold for 30 seconds. Tip: Do not bend your wrist or press down on your wrist; apply pressure to the forearm instead.
Isometric
Beginner
  1. Lie on a firm, flat surface on the side of your target arm. Place a pillow under your head to keep your spine straight.
  2. Hold your target arm against your side with the elbow bent at a 90-degree angle.
  3. Holding a light weight, slowly rotate your arm at the shoulder, raising the weight toward your stomach until it is in a vertical position.
  4. Slowly lower the weight back to the starting position. Do not let your body roll backward as you raise the weight.
Dynamic
Beginner
Last updated: 3/3/2026