How to do a Loop Band Shoulder Internal Rotation at 90°
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Shoulder Internal Rotation at 90°
Target muscles worked
Instructions for Proper Form
Optimizing the rotator cuff's strength at a functional angle, this exercise focuses on internal rotation with the arm at a 90-degree angle. The loop band allows for controlled resistance, aiding in the development of shoulder stability and strength, which is essential for both daily activities and athletic performance.
- Wrap a resistance band around a fixed pole at shoulder height and stand upright with your feet shoulder width apart facing away from the pole a few feet away.
- Bend your elbow to 90 degrees at shoulder height with your forearm directly over your elbow grabbing ahold of the handle in an overhand grip.
- Rotate the handle forward in a circular motion until your forearm is parallel with the floor keeping your elbow in a fixed position.
- Return to the starting position and repeat with the opposite side.
Alternatives & Variations to Loop Band Shoulder Internal Rotation at 90°
1. Loop Band High Pull
32.7 mSCORESWAPPED 20 TIMESThis compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.
2. Loop Band Underhand Front Raise
35.8 mSCORESWAPPED 16 TIMESLoop Band Underhand Front Raise is a variation on the more standard Front Raise. Like the Front Raise, this is an isolation exercise that primarily targets the shoulder's anterior deltoid (front of the shoulder). The use of a loop band increases resistance as you lift, making this a great exercise for building strength at the top of the movement, and the underhand grip can provide a more comfortable wrist position.
3. Loop Band Seated Shoulder Press
39.7 mSCORESWAPPED 11 TIMESPerformed seated with a loop band, this exercise focuses on shoulder and upper body strength. The seated position ensures stability and allows for concentrated effort on the deltoids as the band provides resistance throughout the press motion. This variation is excellent for isolating the shoulders, enhancing muscular endurance, and can be particularly beneficial for individuals with limited lower body mobility.
4. Loop Band Shoulder External Rotation
18.7 mSCORESWAPPED 10 TIMESFocusing on the rotator cuff muscles, this exercise enhances shoulder stability and mobility. The external rotation movement with the loop band resistance strengthens the shoulder's external rotators, crucial for injury prevention and rehabilitation. It’s suitable for all fitness levels and is especially beneficial for athletes and individuals seeking to improve shoulder health.
5. Cable Shoulder Internal Rotation at 90°
40.7 mSCORESWAPPED 9 TIMESStrengthens the internal rotator muscles of the shoulder, crucial for balanced shoulder health and performance. Performed at a 90-degree angle, it complements the external rotation exercise for comprehensive rotator cuff conditioning.
6. Handle Band Upright Row
48 mSCORESWAPPED 9 TIMESFocusing on the shoulders and upper back, the Handle Band Upright Row uses a resistance band to execute the rowing motion. This exercise improves shoulder and neck posture, offering a safer alternative to barbell rows by reducing the risk of shoulder impingement.
7. Loop Band Face Pull
32.7 mSCORESWAPPED 9 TIMESThis exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.
8. Dumbbell Front Raise
98.6 mSCORESWAPPED 8 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
9. Loop Band Shoulder Internal Rotation
9 mSCORESWAPPED 7 TIMESThis exercise targets the internal rotator muscles of the shoulder, improving strength and stability. With the loop band, it provides a safe and effective method to enhance the muscular balance within the shoulder complex, critical for maintaining joint health and function. It's particularly useful for individuals recovering from shoulder injuries or looking to prevent them.
10. Loop Band Shoulder External Rotation at 90°
32.6 mSCORESWAPPED 7 TIMESPerformed with the elbow bent at a 90-degree angle, this variation targets the rotator cuff in a position that is common in daily activities and sports. The loop band provides adjustable resistance, making it an effective way to strengthen the shoulder muscles responsible for external rotation, enhance stability, and prevent injuries.