Internal rotation at 90 degrees (theraband)

Internal rotation at 90 degrees (theraband)

What you should feel?? When performed correctly, you will feel the muscles in and around your shoulder joint. You may feel your pec (chest) working slightly which is ok, as long as it is not overtaking the exercise.


  • Start by tying a strong band around a nearby pole, or perform on a cable machine
  • Lift your arm to 90 degrees.
  • Hold your shoulder blade back and down to create an optimal postural position
  • Start to pull the band forwards whilst keeping your elbow in one stationary position
  • Rotate forwards until the arm is flat without letting the elbow move
  • Maintain the retraction of your shoulder blade in order to engage the rotator cuff properly
  • and ensure your elbow stays in the same position throughout

Main muscles targeted:

  • Rotator cuff (internal rotators)

Main benefits:

Internal rotation of the shoulder joint when done correctly can improve the biomechanics (movement patterns) of the shoulder joint, thus preventing unnecessary injury. It is also a rehabilitation exercise after any shoulder injury to help re-engage the correct muscles that rotate the shoulder, rather than recruiting the larger outer muscles which are not designed for fine control.