Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at chest height.
Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in the hand closest to the anchor point. The upper arm should be close to the body and the lower arm bent at a right-angle with your hand toward the anchor point, i.e. the arm is externally rotated.
Move away from the anchor point to create tension in the resistance band.
Exercise End Position
Standing side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in the hand closest to the anchor point. The upper arm should be close to the body and the lower arm bent at a right-angle with your hand in front of your body, i.e. the arm is internally rotated.
Exercise Start Position
Exercise End Position
Internally rotate your arm within the shoulder capsule, moving your hand from toward the anchor point to in front of your body. Your elbow should remain in place.
Your body should remain stationary throughout the movement.
Return to the starting position and repeat.
Once you have completed your set on one side, turn to face the opposite direction and repeat with the other arm.
Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
When you are comfortable performing the exercise with your elbow in this position, you may start with the elbow away from the side of your body. Note that the elbow will still not move during the action.
1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.
Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.
Shoulder Internal Rotation (Rotator Cuff Exercise) Demonstration Video