> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Banded internal shoulder rotation

> Beginner · Dynamic · Unilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e160.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe160%2Fe160-264.mp4?alt=media&token=1d7f97c5-48bd-4dde-866b-d8bfcd072d23" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 15 s |

## Technique

1. Anchor a resistance band around hip height and stand perpendicular to it with enought distance to put tension.
2. Hold the band with the hand closest to the anchor point with elbow bent.
3. Pull the band across your stomach by rotating your shoulder inward.

## Form tips

* Keep your elbow tucked firmly against your side. You can hold something between your arm and your side for feedback.
* Maintain a 90-degree bend in the elbow.

<Info>
  **Logging:** Repetitions done on one side.
</Info>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
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      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Rotator cuff</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Subscapularis
  * Teres major
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/long-resistance-band" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" alt="Long resistance band" noZoom className="m-0 w-full h-full object-contain" width="80" height="237" data-path="images/equipment/q007.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Long resistance band</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-internal-rotation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />internal rotation</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Scarecrow arms" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16k.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=e1d607c69fd37aa6ba25f6c3b902eb3f" href="/exercises/scarecrow-arms-e16k" width="320" height="320" data-path="images/exercises/e16k.jpg">Beginner</Card>
    <Card title="One-arm hang twist" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0qf.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=0993f6a1083b66b613fd6cc94c80c46a" href="/exercises/one-arm-hang-twist-e0qf" width="320" height="320" data-path="images/exercises/e0qf.jpg">Advanced</Card>
    <Card title="Hanging internal rotation" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e071.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=2c71b2bb1a602377044a8913ccb491b2" href="/exercises/hanging-internal-rotation-e071" width="320" height="320" data-path="images/exercises/e071.jpg">Beginner</Card>
    <Card title="Banded shoulder adduction" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e163.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=817556a1f1925eb9f22ae01dd0fa3041" href="/exercises/banded-shoulder-adduction-e163" width="320" height="320" data-path="images/exercises/e163.jpg">Beginner</Card>
    <Card title="Banded external shoulder rotation" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15z.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=0b4d77a9b3a50d3e0c49a303679cd6c8" href="/exercises/banded-external-shoulder-rotation-e15z" width="320" height="320" data-path="images/exercises/e15z.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/banded-internal-shoulder-rotation-e160). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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