Band Lying Internal Rotation

Primary Muscle Group: Shoulders

Muscle Groups Worked in This Exercise: Rotator cuff

Preparation: Anchor the band so it is just above your head. Lie flat on your back and grasp one handle with an underhand grip, bending your arm at the elbow, (be sure to anchor the other end of the band). Your arm should be 90 degrees to your body with your shoulder and elbow touching the floor. Slowly rotate your shoulder and allow your hand to move down toward the floor at head height as far as you can go without discomfort. If you feel pain, raise your hand away from the floor slightly.

Breathing: Exhale as you move your hand in the direction of your feet and inhale when returning to start.

Execution: With tension in the band, rotate your shoulder and lift your hand up and over in an arc. Use your elbow as a pivot point. Now, rotate your shoulder as far as you comfortably can without lifting your shoulder away from the floor. Pause and slowly let your shoulder rotate back to start position. Perform all reps and then switch sides.

Comments: The muscles worked in this exercise are those worked in racket sports or in an overarm throwing action.

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