📖 Static demo — read-only snapshot
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Resisted Internal Rotation
Positions & Range of Motion
- Start
- standing tall gripping a band/cable, working elbow tucked at the side and bent 90° with a towel trapped under the elbow, forearm rotated outward pointing away from the body
- End
- forearm rotated inward across the body toward the belly, wrist pointing at the opposite hip, elbow still pinned to the side and towel still trapped
- Range of Motion
- glenohumeral internal rotation from an externally rotated start through neutral to across the midline
How to Perform
Side-lying or standing with band/cable. Rotate forearm inward against resistance while keeping elbow at side. Targets subscapularis and internal rotators.
Opens a YouTube search for “Resisted Internal Rotation”
Coaching Cues
- 1
Tall trunk — IR comes from the front of the shoulder
(verbal) - 2
Pull the band across the body toward the belly
(verbal) - 3
Rotate the wrist to point at the opposite hip
(verbal) - 4
Towel under the elbow stays trapped throughout
(tactile)
Evidence-Based Dosing & EMG Data
3×10-15 reps; progress through phases over 12-16 weeks
Subscapularis 44-81.7% MVIC depending on position; belly press most specific [Ginn 2017]
Muscles Involved (7)
Primary Movers
Secondary Movers
Stabilizers
Lengthened / Stretched
Easier Variations ↓
Active-Assisted IR
Use a cane or dowel to assist the movement with the other hand.
Harder Variations ↑
90/90 Internal Rotation
Shoulder abducted to 90°, elbow at 90°. Rotate forearm down against resistance.
Target Movements (1)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Evidence Sources (9)
- 📄Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Resisted Internal Rotation
- 📄ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Resisted Internal Rotation
- 📄Validation of the Lift-Off Test and Analysis of Subscapularis Activity— Greis PE, Kuhn JE, Schultheis J, Hintermeister R, Hawkins R
Validation of the Lift-Off Test and Analysis of Subscapularis Activity — evidence for Resisted Internal Rotation
- 📄Is Subscapularis Recruited in a Similar Manner During Shoulder IR Exercises and Belly Press and Lift Off Tests?— Ginn KA, Reed D, Jones C, et al.
Is Subscapularis Recruited in a Similar Manner During Shoulder IR Exercises and Belly Press and Lift Off Tests? — evidence for Resisted Internal Rotation
- 📄EMG Analysis of Internal Rotational Motion of the Shoulder in Various Arm Positions— Suenaga N, Minami A, Fujisawa H
EMG Analysis of Internal Rotational Motion of the Shoulder in Various Arm Positions — evidence for Resisted Internal Rotation
- 📄The Influence of Arm and Shoulder Position on the Bear-Hug, Belly-Press, and Lift-Off Tests— Pennock AT, Pennington WW, Torry MR, et al.
The Influence of Arm and Shoulder Position on the Bear-Hug, Belly-Press, and Lift-Off Tests — evidence for Resisted Internal Rotation
- 📄Muscle Recruitment Patterns of the Subscapularis, Serratus Anterior and Other Shoulder Girdle Muscles During Isokinetic IR and ER— Gaudet S, Tremblay J, Begon M
Muscle Recruitment Patterns of the Subscapularis, Serratus Anterior and Other Shoulder Girdle Muscles During Isokinetic IR and ER — evidence for Resisted Internal Rotation
- 📄Subscapularis Activity During Selected Rehabilitation Exercises— Decker MJ, Tokish JM, Ellis HB, Torry MR, Hawkins RJ
Subscapularis Activity During Selected Rehabilitation Exercises — evidence for Resisted Internal Rotation
- 📄Manual Muscle Examination for Rotator Cuff Strength— Kelly BT, Kadrmas WR, Speer KP
Manual Muscle Examination for Rotator Cuff Strength — evidence for Resisted Internal Rotation