Exercises / Shoulder & scapula

Resisted internal rotation (band)

Strength
Shoulder & scapula
Elastic band, Towel roll

Internal rotation strengthening. At 0° abduction it is one of the few exercises that recruits the lower subscapularis as much as the upper.

Also called band IR, internal rotation at 0 degrees, subscapularis exercise.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Standing, elbow at the side (0° abduction) or at 90° abduction

Steps

Anchor the band at elbow height. Stand side-on with the working arm nearest the anchor.
Elbow at the side, bent to 90°, towel roll between elbow and trunk.
Rotate the forearm in toward the abdomen, then return slowly.

Cues

Keep the elbow at the side
Keep the chest open

Common mistakes

Rotating the trunk
Letting the shoulder roll forward

Used for

Anterior shoulder instability
Subscapularis weakness
After total shoulder arthroplasty (per surgical protocol)

Take care (1)

Subscapularis repair after shoulder arthroplasty often restricts resisted IR early; follow the surgeon's protocol.

Evidence (1)

Upper and lower subscapularis are activated independently; upper exceeded lower in all exercises except IR at 0° abduction.1

Harder

Push-up plus

References (1)

Decker MJ, Tokish JM, Ellis HB, Torry MR, Hawkins RJ. Am J Sports Med. 2003;31(1):126-134. Subscapularis muscle activity during selected rehabilitation exercises