How to do the Internal Rotation with Band
- 1
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
- 2
Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- 3
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
- 4
Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
- 5
Continue as far as you are able, pause, and then return to the starting position.
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Exercise data courtesy of the open-source free-exercise-db project.