Resistance Band Internal Rotation
Strengthens the rotator cuff muscles that turn the arm inward.
What it helps
Strengthens the inward-rotating part of the rotator cuff, balancing the muscles that center and stabilize the shoulder.
How to do it
- Anchor a band at waist height. Stand side-on with the working arm nearest the anchor, elbow bent 90° and tucked to your side.
- Keeping the elbow at your side, rotate your forearm inward, across toward your stomach.
- Slowly return with control.
Tips
- Elbow stays pinned to your side throughout.
- Controlled, light resistance.
Commonly done as 2–3 sets of 10–15, most days.
Where this appears in recovery
Resistance Band Internal Rotation is part of 18 recovery programs, most often at the strength building (weeks 6–12), strength building (months 3–6) and strength building (months 5–9) stages, among others. Each program shows how it fits alongside the other movements:
- Clavicle Fracture ORIF exercise guide
- Latarjet Procedure exercise guide
- Distal Clavicle Excision exercise guide
- Superior Capsular Reconstruction exercise guide
- Arthroscopic Rotator Cuff Repair exercise guide
- Proximal Humerus Fracture ORIF exercise guide
- Bankart Repair (Shoulder Stabilization) exercise guide
- AC Joint Reconstruction exercise guide
- Total Shoulder Arthroplasty (Anatomic) exercise guide
- SLAP Repair exercise guide
- Open Rotator Cuff Repair exercise guide
- Biceps Tenodesis (Arthroscopic) exercise guide
- …and 6 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.