Loop Band Shoulder Internal Rotation at 90°
10 reps
Elbow at 90 degrees, rotate the band forward until your forearm is level.
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SHOULDERS
Loop Band Shoulder Internal Rotation at 90°
This banded drill strengthens internal rotation of the shoulder with the arm raised to 90 degrees, a position that mirrors a lot of sport and daily movements. The loop band gives smooth, adjustable resistance that's easy on the joint. Training rotation here builds the stability that protects the shoulder under load.
How to do it
- 1
Anchor a band to a fixed post at shoulder height and stand facing away from it, a few feet out, feet shoulder-width apart.
- 2
Raise your elbow to shoulder height and bend it to 90 degrees, forearm above the elbow, gripping the handle overhand.
- 3
Rotate the handle forward and down in an arc until your forearm is parallel to the floor.
- 4
Keep your elbow fixed in place throughout.
- 5
Return to the start under control, then repeat on the other side.