Internal Side Rotation with Bands

Targets the rotator cuffs.

When focusing on the middle range and outer range:

If utilizing a resistance band the door anchor is at waist level or hip level. Clip an ankle strap to the door anchor. Attach one end of the resistance band to the ankle strap and attach the other end of the resistance band to a handle. If utilizing a loop band loop a band around a stable object such as a pole or squat rack at elbow level. Stand at a distance from the door, the left side of your body facing the door. Don’t rotate your body during the movement. Your left elbow is close to your body and your left lower arm is parallel to the ground. Pull your left lower arm into your body up to the point when your left hand is under your right chest. Pause. Return to the starting position.

Switch arms.

If utilizing a resistance band the door anchor is at waist level or hip level. Clip an ankle strap to the door anchor. Attach one end of the resistance band to the ankle strap and attach the other end of the resistance band to a handle. If utilizing a loop band loop a band around a stable object such as a pole or squat rack at elbow level. Stand at a distance from the door, the right side of your body facing the door. Don’t rotate your body during the movement. Your right elbow is close to your body and your right lower arm is parallel to the ground. Pull your right lower arm into your body up to the point when your right hand is under your left chest. Pause. Return to the starting position.

When focusing on the inner range:

If utilizing a resistance band the door anchor is at waist level or hip level. Clip an ankle strap to the door anchor. Attach one end of the resistance band to the ankle strap and attach the other end of the resistance band to a handle. If utilizing a loop band loop a band around a stable object such as a pole or squat rack at elbow level. Face the door anchor. Keep a gap between your left elbow and body. Don’t rotate your body during the movement. Pull your left lower arm into your body up to the point when your left hand is on your right side. Pause. Return to the starting position.

Switch arms.

If utilizing a resistance band the door anchor is at waist level or hip level. Clip an ankle strap to the door anchor. Attach one end of the resistance band to the ankle strap and attach the other end of the resistance band to a handle. If utilizing a loop band loop a band around a stable object such as a pole or squat rack at elbow level. Face the door anchor. Keep a gap between your right elbow and body. Don’t rotate your body during the movement. Pull your right lower arm into your body up to the point when your right hand is on your left side. Pause. Return to the starting position.

If you want to learn more about how to build a muscular body, then click here to find out more.