Band standing internal shoulder rotation
Stand upright with your feet shoulder-width apart, holding a resistance band with both hands. Keep your elbows bent at 90 degrees and close to your body.
- Rotate your forearms inward, bringing your hands toward your abdomen.
- Hold the position for a moment, feeling the stretch in your shoulder.
- Return to the starting position and repeat for the desired number of repetitions.
How to perform the Band standing internal shoulder rotation
- Set up. Set up in a stable, balanced starting position appropriate for the Band standing internal shoulder rotation using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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