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Band Internal Rotation

Primary target: Subscapularis (肩胛下肌)

Exercise Details

Equipment

Band + towel (under the arm)

Sets & Reps

2-3 sets × 15-20 reps per side · light

How to do it

Stand side-on to the anchor; elbow pinned at the side, bent 90°, towel under the armpit; draw the forearm across the body against resistance; slow return; torso still.

Common mistakes

Elbow drifting from the side, torso rotating to cheat, too much resistance

Muscles Worked

Other Exercises for the Same Muscle

Cable Internal Rotation · Rotator Cuff Warm-Up Combo