Internal Rotation with Band

Shoulders

Internal Rotation with Band

LevelBeginner EquipmentBands MechanicIsolation

A rotator cuff exercise that uses a resistance band to strengthen the muscles that rotate the arm inward.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Anchor a resistance band to a fixed point at elbow height and stand sideways to it.
2Hold the band with the hand closest to the anchor and bend your elbow to 90 degrees.
3Tuck a small towel between your elbow and ribs.

How to perform

1Keep your elbow pinned and rotate your forearm across your stomach.
2Stop when your hand is near your belly.
3Pause briefly.
4Return slowly to the start and repeat.