Shoulders · Resistance Band
Resistance Band Standing Shoulder Internal Rotation
How to do the resistance band standing shoulder internal rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Anchor a resistance band at elbow height and stand sideways to it, holding the band with the hand closest to the anchor, elbow bent 90 degrees and tucked against your waist. Keeping your elbow pinned to your side, rotate your forearm across your body toward your stomach against the band, then return under control. Finish your reps, then switch sides.
- 1Feel your shoulder's internal rotators pull your forearm across your body
- 2Keep your elbow bent 90 degrees and tucked tight to your side
- 3Move slowly and deliberately through a pain-free range
Common mistakes
- Don't rotate your torso or swing your arm to beat the band
- Avoid lifting your elbow away from your side
- Don't rush; keep the motion controlled
Muscles worked
The resistance band standing shoulder internal rotation mainly works the internal rotators.
- Internal RotatorsPrimary
- ForearmsMinor
- LatsMinor
- Front DeltsMinor
Kovo programs the resistance band standing shoulder internal rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.