Resistance Band Standing Shoulder Internal Rotation

Resistance Band Standing Shoulder Internal Rotation: So führst du sie aus

1. 1Anchor a resistance band at elbow height to a stable post or door frame and stand sideways to the anchor point.
2. 2Grasp the band with the hand closest to the anchor and step far enough away to create light tension when your forearm points straight ahead.
3. 3Bend your elbow to 90 degrees and tuck your upper arm firmly against the side of your torso — keep it there for the entire set.
4. 4Place a small folded towel between your elbow and your ribs if needed to ensure the upper arm stays locked and does not drift forward or backward.
5. 5Brace your core, stand tall, and let your forearm point away from your body perpendicular to your torso — this is your start position.
6. 6Rotate your forearm inward across your abdomen, moving only at the shoulder joint, until the forearm is roughly parallel to your torso.
7. 7Pause briefly at the end range without forcing the movement.
8. 8Slowly return your forearm to the start position over 2–3 seconds, resisting the band the entire way.
9. 9Complete all reps on one side before turning around and repeating with the other arm.

Technik-Tipps

• Keep your elbow pinned to your side throughout every rep — if the upper arm lifts or swings forward, larger muscles compensate and the subscapularis loses its targeted load.
• Use a light band and prioritize a slow, controlled return; the eccentric phase (resisting the band as the forearm moves back out) is where most rotator cuff resilience is built.
• Make sure the band has tension at the very start of the movement — if there is slack, step a little further from the anchor before beginning.
• Keep your shoulder blade gently retracted and depressed throughout; avoid shrugging or letting the shoulder creep up toward your ear as you rotate.
• Stop and reduce resistance if you feel a pinching or clicking sensation inside the shoulder — the subscapularis sits deep and internal rotation should feel like smooth effort, not impingement.

Häufige Fehler

• Allowing the elbow to drift away from the torso during the rotation, which removes the fixed-arm constraint and lets the larger anterior deltoid and pectoralis take over from the subscapularis.
• Using too much band resistance and compensating by rotating the trunk inward rather than isolating the shoulder joint, which defeats the purpose of the exercise.
• Rushing the eccentric phase and letting the band snap the forearm back out, which wastes the most valuable portion of the movement for building tendon and rotator cuff strength.
• Anchoring the band too high or too low, changing the resistance vector so it no longer opposes pure internal rotation in the horizontal plane at elbow height.
• Forcing the forearm past comfortable end range or cramming it into the abdomen, which can compress the anterior capsule and create discomfort rather than strengthening benefit.

Häufig gestellte Fragen