Internal Rotation Using Resistance Band and Post

Exercise Category: Shoulder Raise Exercise SubCategory: Shoulder Rotation Equipment: Post Weight Type: bands Primary Muscle Helped: Shoulders Muscle Part: Front Shoulders Skill Level: Intermediate

Differentiation: Mechanics

This variation of a shoulder rotation is unique. Here is how: you attach a handle-style resistance band to a post. You pull your arm inward, away from the post. As you pull the band farther and make it thinner and longer,| the amount of resistance your front deltoids feel increases. Since the resistance band pulls you to one side, | you must engage your core to maintain balance throughout the exercise. Engaging your core eventually increases the overall strength of your core. You work one side for a full set, | then switch sides.

Location: in gym
Force: N/A
Body Position: Standing
Grip: Hand Facing Inward
Bands

Starting Position

To get into starting position, do this...

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1) Locate a post.
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2) Obtain elastic exercise bands (the kind with handles).
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3) Wrap the band around the post at elbow height.
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4) Stand with your side facing the post, about three feet away.
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5) Grasp one handle with the hand closest to the machine.
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6) ...with your hand facing inward.

Main Mechanics

Once in starting position, do this...

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1) This is the starting position.
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2) Exhale while pulling the handle across your body using an arc motion
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3) This is the ending position.
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4) ...until you have pulled the band as far as possible.
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5) Hold this position for a count of one second.
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6) Then, inhale while gradually allowing the handle to retract to its original position.
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7) Repeat reps for a full set.
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8) Then, turn your body around and repeat reps for a full set, using the other hand.


Proper Form

Pay special attention to following proper form by...

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Be sure to attach the band to something at elbow height to replicate a cable exercise.
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Keep your arm at 90-degree angle with your elbow tucked closely to your side, to allow your shoulder to do maximum work.
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Keep your elbow touching your body during the entire movement.


Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

Gear You'll Need

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