Loop Band Shoulder Internal Rotation at 90°
Loop Band Shoulder Internal Rotation at 90° is an intermediate rotator cuff exercise that strengthens the subscapularis and anterior shoulder muscles. By maintaining an elevated arm position, this movement improves shoulder stability specifically for overhead athletes and throwing mechanics.
Since this is a specific stabilizer exercise often used for rehab or prehab, the AI's ability to track pain feedback is critical; if you report shoulder discomfort, the app can instantly suggest regressions like adducted rotations. Additionally, by analyzing your RPE and recovery data, the AI ensures you aren't overtraining these small stabilizer muscles, adjusting volume to match your current shoulder health and daily readiness.
Form Cues
- Keep your elbow aligned directly with your shoulder height throughout the set
- Maintain a strict 90-degree angle at the elbow joint
- Rotate your forearm downward and inward until it is parallel to the floor
- Squeeze your core to prevent your torso from twisting
- Control the release phase slowly to maximize stability
- Don't let your elbow drop below shoulder height
- Don't hike your shoulder up towards your ear
- Don't use your body weight or hips to generate momentum
- Don't flex or curl your wrist; keep it neutral
- Don't rush the repetition
Common Mistakes
- Dropping the elbow
- Shrugging the shoulder
- Rotating the torso
- Curling the wrist
- Using excessive resistance
Muscles Worked
This exercise primarily targets the subscapularis, a key rotator cuff muscle responsible for internal rotation, while heavily engaging the anterior deltoid and upper pectorals for stability. Performing this movement with the arm abducted to 90 degrees specifically strengthens the shoulder capsule in a functional position common to throwing and overhead pressing.
Primary
Secondary
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