Rotator Cuff Internal Rotation (Side)

Area Targeted: Rotator Cuff

Set up:
Anchor: Secure the band(s) to the door with the door anchor at waist height.
Clip Bands: Attach both end of the band to one handle and grip the handle with one hand. 
Handle Bands: Grip the nylon webbing below both handles with one hand.
Body Positioning: Stand 3 to 4 feet away from the door with your active arm closest to the door. Keep your head straight, chest up and stomach tight. Position your active upper arm to be perpendicular with the floor. Your active lower arm should be parallel with the floor, and pointed away from your body at a 45 degree angle.

Movement: Rotate your arm in (in an arc against the resistance), until your hand touches your chest. Return to the starting position (controlling the resistance). Repeat.

Points To Remember:
1. Keep the elbow of your active arm tight to your side throughout the entire movement, do not let it flare out.


Rotator Cuff Internal Rotation (Side)

 


Anchor Overhead Shoulder Press External Rotation (Side) External Rotation (Up) High Row (Low) High Row (Mid) Internal Rotation (Down) Internal Rotation (Side) Lying Front Shoulder Raise Lying Lateral Shoulder Raise Overhead Shoulder Press Reverse Fly Seated High Row Standing Front Shoulder Raise Standing Lateral Shoulder Raise

Don't Live In a Gym... Just Look Like You Do!