Stick Assisted Standing Shoulder Internal Rotation exercise animation (Hombre)

Stick Assisted Standing Shoulder Internal Rotation

Músculo objetivo
—
Equipamiento
Stick
Parte del cuerpo
Shoulders
Tipo
Strength

The stick assisted standing shoulder internal rotation is a rotator cuff conditioning exercise that targets the internal rotators of the shoulder, primarily the subscapularis. Standing with a stick held at the side, the forearm sweeps inward against light resistance to strengthen and mobilize the shoulder's internal rotation range. It is especially useful for injury prevention, rotator cuff rehabilitation, and restoring balanced shoulder function.

Cómo hacer el Stick Assisted Standing Shoulder Internal Rotation

  1. 1Stand tall with your feet hip-width apart, holding a stick (dowel or broomstick) vertically in front of you with one hand near the top.
  2. 2Bend the working arm to 90° at the elbow and tuck that elbow firmly against your side, keeping it pinned there throughout the movement.
  3. 3Grip the bottom end of the stick with the working hand so the stick acts as an extension of your forearm.
  4. 4Use the top hand to gently apply outward pressure on the stick, creating mild resistance for the working shoulder.
  5. 5Keeping your elbow pinned to your side, slowly rotate the forearm inward across your abdomen as far as comfortable range allows.
  6. 6Pause briefly at the end of the internal rotation range without forcing the movement.
  7. 7Slowly return the forearm back to the starting position, controlling the stick throughout.
  8. 8Complete all reps on one side, then switch arms and repeat.

Consejos de técnica

  • Keep the elbow glued to your side for the entire set — allowing it to drift forward turns this into a different movement and removes the isolation on the internal rotators.
  • Use the stick to apply only gentle assistance or resistance; aggressive forcing through end range can strain the shoulder capsule.
  • Move at a slow, deliberate tempo — 2 seconds in, 1-second pause, 2 seconds out — to maximize rotator cuff activation.
  • Stand tall with your shoulders relaxed and down, avoiding any shrugging or compensatory trunk rotation as the forearm sweeps inward.
  • If you feel pinching or sharp pain at end range, reduce the range of motion and consult a physiotherapist before progressing.

Errores comunes

  • Letting the elbow drift away from the side during rotation, which shifts load off the internal rotators and reduces the exercise's effectiveness.
  • Using excessive force from the assisting hand, which can overstretch the shoulder capsule and cause irritation rather than controlled strengthening.
  • Rotating the torso to compensate for limited internal rotation range, masking the restriction instead of addressing it.
  • Rushing through the movement with momentum, which bypasses the rotator cuff muscles and defeats the purpose of the isolation exercise.
  • Performing the exercise with a stiff, elevated shoulder — keeping the shoulder packed down and relaxed is essential for proper rotator cuff function.

Preguntas frecuentes

What muscles does the stick assisted standing shoulder internal rotation work?

The exercise primarily targets the internal rotators of the shoulder, with the subscapularis being the dominant muscle. The pectoralis major (anterior fibers) and latissimus dorsi assist as secondary internal rotators depending on shoulder position.

Is the stick assisted shoulder internal rotation good for rotator cuff rehab?

Yes, it is commonly used in rotator cuff rehabilitation and prehabilitation programs because the stick allows controlled, low-load activation of the internal rotators. Always confirm the exercise is appropriate for your specific condition with a physiotherapist before using it therapeutically.

How many sets and reps should I do?

For rehabilitation or mobility work, 2–3 sets of 10–15 controlled reps per side is a common starting point. For strengthening in a healthy shoulder, 3 sets of 12–15 reps with a slow tempo works well.

What can I use instead of a stick for this exercise?

A broomstick, wooden dowel, PVC pipe, or even a long resistance band anchored at head height can all substitute. The key is having something that lets one hand guide or resist the other arm's rotation.

How is internal rotation different from external rotation for the shoulder?

Internal rotation turns the forearm inward toward the abdomen and is driven by the subscapularis, pectoralis major, and latissimus dorsi. External rotation turns the forearm outward away from the body and is driven by the infraspinatus and teres minor. Balancing both is essential for healthy shoulder function.

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