Internal Rotation with Band
How to do the Internal Rotation with Band
- 1
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
- 2
Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- 3
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
- 4
Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
- 5
Continue as far as you are able, pause, and then return to the starting position.
How to program the Internal Rotation with Band
Sets and reps
As an isolation movement, the Internal Rotation with Band is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Internal Rotation with Band is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Internal Rotation with Band work?
The Internal Rotation with Band primarily targets the Shoulders.
What equipment do I need for the Internal Rotation with Band?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Internal Rotation with Band should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
