Rotator Cuff
Internal Side Rotation
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The inward half of the pair. Rotating in works the front of the cuff, and training both directions is what keeps the joint balanced. Like its opposite number it is a staple in physical therapy, because it strengthens the shoulder without ever loading it heavily.
Set Up
Anchor: Door anchor at waist height.
Bands: Clip both ends of the band into one handle and hold it in one hand.
Body position: Stand three to four feet from the door with your working arm nearest the door. Head straight, chest up, stomach tight. Working upper arm vertical with the elbow at your side, forearm parallel to the floor and pointing away from your body at about forty five degrees.
Movement
Rotate your forearm in against the band until your hand touches your chest. Return under control and repeat.
Points To Remember
- Keep the elbow of your working arm pinned to your side the whole way. Do not let it flare out.
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