Shoulders · TRX
Suspender Internal Rotation
How to do the suspender internal rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Anchor the TRX and stand facing sideways to it, gripping one handle with your elbow bent 90 degrees and tucked against your side. Lean away to set tension, then rotate your forearm across your body toward your stomach while keeping your elbow pinned to your waist. Return to the start under control, letting the strap resist the motion. Complete your reps, then turn around to work the other arm.
- 1Your shoulder's internal rotators pulling your forearm across your body
- 2Your elbow staying glued to your side
- 3Slow, deliberate control through a pain-free range
Common mistakes
- Twisting your torso to move the strap
- Letting your elbow drift away from your side
- Rushing the motion instead of controlling it
Muscles worked
The suspender internal rotation mainly works the internal rotators, with the forearms assisting.
- Internal RotatorsPrimary
- ForearmsSupport
- LatsMinor
- ObliquesMinor
- Front DeltsMinor
Kovo programs the suspender 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.