Band Rotations to Improve Shoulder Mobility

Shoulder band rotations (also called resistance band shoulder external/internal rotations) are a fantastic tool for improving shoulder mobility, particularly by strengthening the rotator cuff muscles, which stabilize and control the shoulder joint.

How Shoulder Band Rotations Improve Shoulder Mobility:

Strengthens the Rotator Cuff

  • The rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) are key stabilizers of the shoulder.
  • Band rotations strengthen these muscles in a controlled, functional way.

Improves Joint Stability and Control

  • Good mobility isn’t just about flexibility — it’s about being able to actively control a joint through its full range.
  • Resistance band exercises teach your muscles to stay engaged and support the joint throughout motion.

Band Rotation Variations:

1. External Rotations

  • Elbow at your side (90° bend), pulling band away from your body
  • Focus: Strengthens infraspinatus & teres minor.

How To:

  1. Anchor the band at about elbow height.
  2. Stand sideways to the anchor, with the band in the hand farthest from the anchor.
  3. Hold the band with your elbow bent at 90° and tucked tightly to your side.
  4. Start with your forearm across your stomach — this is the starting position.
  5. Rotate your forearm outward, away from your body, while keeping your elbow tucked in. Only your forearm should move - your upper arm stays still.
  6. Rotate out as far as is comfortable (until your forearm points slightly away from your body).
  7. Pause briefly at the end range.
  8. Slowly return to the starting position with control.

Reps and Sets:

  • 2–3 sets of 10–15 reps per side
  • Rest 30–45 seconds between sets
  • Focus on slow, controlled movement — no momentum

Tips:

  • Place a rolled towel between your elbow and your torso to keep your elbow stable.
  • Keep your wrist straight, not bent or twisted.
  • Start with a very light band if you’re new — the movement is about control not force.
  • You can do this seated, standing, or lying down, depending on your setup.

2. Internal Rotations

Here’s a simple guide on how to perform internal shoulder rotations using a resistance band. This exercise strengthens the subscapularis, a key rotator cuff muscle that stabilizes the shoulder and helps with controlled arm movement—especially during pushing, lifting, or throwing.

  • Elbow at your side, pulling the band toward your belly.
  • Focus: Strengthens subscapularis.

How To:

  1. Anchor the band at about elbow height.
  2. Stand sideways to the anchor, with the band in the hand closest to the anchor.
  3. Hold the band with your elbow bent at 90° and tucked tightly to your side.
  4. Start with your forearm pointing straight out to the side — this is the starting position.
  5. Pull the band inward, bringing your forearm across your body toward your belly.
  6. Go as far as your range allows (aiming to pull your hand across your belly).
  7. Pause briefly at the end range.
  8. Slowly return to the starting position with control.

Reps and Sets:

  • 2–3 sets of 10–15 reps per side
  • Rest 30–45 seconds between sets
  • Focus on slow, controlled movement — no momentum

Tips:

  • Place a rolled towel between your elbow and your torso to keep your elbow stable.
  • Keep your wrist straight, not bent or twisted.
  • Start with a very light band if you’re new — internal rotation uses smaller muscles.

3. 90/90 Rotations (Thrower's Position)

90-degree external band shoulder rotations (also known as "90/90 shoulder external rotations") are a more advanced and functional shoulder mobility and stability exercise. They mimic the throwing or overhead position, making them especially useful for athletes, lifters, and anyone needing strong, stable shoulders during overhead movements.

  • Arm lifted to shoulder height, elbow bent 90°, rotating the arm like a baseball pitch.
  • Advanced: Builds shoulder control in the overhead position.

How To:

  1. Anchor the band at shoulder height or lower for a different range of resistance.
  2. Stand facing the anchor, with your hand holding the band in line with the anchor.
  3. Raise your arm so that:
    • Your upper arm is parallel to the ground out to your side.
    • Your elbow is bent 90° (like a goalpost or throwing position)
    • Your forearm is pointing forward, parallel to the floor
  4. Rotate your forearm upward, keeping the elbow at shoulder level (as if you're getting ready to throw a ball).
  5. Keeping your elbow still, go as far back as your range allows without compensating (don’t arch your back or flare your ribs).
  6. Pause at the top.
  7. Slowly rotate back to the start position (forearm parallel to the ground).

Reps and Sets:

  • 2–3 sets of 10–15 reps per side
  • Rest 30–60 seconds between sets
  • Use light resistance to avoid straining the shoulder

Tips:

  • Ideally perform in front of a mirror to check your elbow and shoulder alignment.
  • Can be used as a warm-up before pressing workouts, or as part of a shoulder rehab/prehab routine.

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