Classic shoulder training can be based on overhead presses and lateral raises. But internal and external shoulder rotations with elastic bands are an underrated exercise that you don’t want to leave out of training.
This exercise is based on involving the joint closing and opening towards and outside the body. The main difference between internal and external rotations is that the internal one involves bringing the shoulder towards the body; while the external one moves the joint away. Rotations emphasize the work of the front deltoid, latissimus dorsi, pectoralis major, teres major in the back, and subscapularis, one of the four muscles of the rotator cuff. The external ones strengthen the posterior deltoids, as well as the infraspinatus and teres minor, two other muscles of the rotator cuff that stabilize the shoulder blades.
Without a doubt, this is a fairly safe exercise for most people and is a common rehab exercise for shoulder injuries. However, anyone who has had previous shoulder injuries (or is experiencing pain or pinching) should speak with a physical therapist before trying new movements.
Benefits of doing shoulder rotations
These types of exercises help the good movement of the joint, not only during workouts, but also in daily life. Next, we discuss the great benefits of including these rotations.
Reduce the risk of shoulder injuries
Although surrounded by small stabilizing muscles, the shoulders are the least stable joints in the body. And when the muscles don’t get enough attention, the joints become even more susceptible to injury.
That is why it is recommended to incorporate internal and external shoulder rotations into your warm-up routine. Waking up these little stabilizers before upper body workouts can help keep your shoulders stable and secure for the rest of the routine.
Improve training performance
Heated shoulders are not only safer, but they are also stronger. These exercises improve upper back and shoulder alignment, which can help you move more weight in exercises like deadlifts and scrolling lunges.
To make this resistance band shoulder exercise more or less challenging, all we have to do is get further or closer to the anchor point of the band. Or, if we have a set of multiple bands, we can simply choose one with more or less resistance.
Build strength and shoulder muscles
Internal and external shoulder rotations are great warm-up exercises, but the movements can also stand on their own in strength training. External shoulder rotation can be done with a dumbbell to be more precise with the amount of resistance we are using and to track progress.
Making them one of the best exercises for the shoulder, rotations affect the rotator cuff muscles, which are normally neglected. To build the most strength and muscle, focus on pushing each set to fatigue. At the end of your set, we should feel like that was the last rep we could do with good technique.
How to do shoulder rotations with bands?
There are those who use dumbbells to perform the exercise, although the most appropriate is the use of the elastic band. This material makes the resistance maximum when stretching, but minimal when starting the movement. Unlike dumbbells, which always provide the same resistance throughout the exercise.
Internal rotation of the shoulder
- Attach a resistance band to a sturdy machine, rack, or column at torso level. Stand up so it’s to your left.
- Hold the free end of the band with your left hand and take several steps away from the anchor point until the band stretches.
- Stand tall with your left elbow bent 90 degrees and pressed against your side.
- Starting with the forearm to the side, pull the band towards the center of the body while keeping the elbow tight to the side.
- Pause, then slowly come back with the band to your side.
External rotation of the shoulder
- Attach a resistance band to a sturdy object at torso level. Stand up so it’s to the right.
- Hold the free end of the band with your left hand and take several steps away from the anchor point until the band stretches. The band must be crossed in front of the body.
- Stand tall with your left elbow bent at 90 degrees and press against your side.
- Starting with the forearm diagonally across the body, pull the band away from the anchor to the side while keeping the elbow tight to the side.
- Pause, then slowly bring the band back in front of you.
Tips to do them correctly
It is important to take into account some recommendations to do shoulder rotations without injuring ourselves. These movements should help warm the joint, not make it worse.
Keep your elbows still
When the elbow moves away from the side, you begin to lose some of the expected benefits of exercise. To help keep the elbow bent, it is recommended to place a rolled towel between the elbow and the ribs. This will keep us focused on keeping it in place throughout the exercise.
As we work to not drop the towel, the technique of the movement will automatically improve. As the sessions go by, we will automatically control the movement of the elbows.
Uses light resistance
Because these exercises target small stabilizing shoulder muscles, don’t expect to move a lot of weight (with bands).
If we are having difficulty doing 8-10 reps with good technique, use a lighter resistance or stand closer to the anchor point of the band. These are exercises that normally we should not load heavier than what is allowed for a maximum of 8 or 10 repetitions.
Move with control
You have to keep the movement as precise as possible. We cannot let the band give orders and we must resist the temptation to swing our arm or take advantage of the momentum.
If we have trouble maintaining a slow and steady pace, we can try counting 2 seconds in motion, a 1-second pause, and then 2 seconds to start over.
Tighten the abdomen
Keep your abs tight with your hips and shoulders facing forward. We must avoid twisting our torso while pulling on the resistance band and avoid arching our lower back.
One of the best tricks is to squeeze your glutes to help maximize stability during movement. This will also kick-start your core and glutes during the warm-up.
Shoulder rotations variations
In order not to just do the shoulder rotations that we have seen above, there are certain variants that improve the movement and attack the shoulder at different angles.
External output with bands
- Attach a resistance band to a sturdy object at torso level. Stand up so it’s to the right.
- Grab the free end of the band with your left hand. The band must cross in front of the body.
- Stand tall with your left elbow bent 90 degrees and pressed against your side. Place a rolled towel between your elbow and ribs if necessary. You have to maintain this position.
- Take several steps to your left until the band is at full resistance.
- Reverse the movement.
Internal outlet with bands
- Attach a resistance band to a sturdy object at torso level. Stand so it’s to the right.
- Grab the free end of the band with your right hand.
- Stand tall with your right elbow bent at 90 degrees and pressed against your side. Place a rolled towel between your elbow and ribs. Hold this position.
- Take several steps to your left until the band is at full resistance.
- Reverse the movement.
External Dumbbell Shoulder Rotation
- Lie on your left side with your knees stacked and bent at a 90-degree angle.
- Hold a light dumbbell in your right hand, parallel to the ground.
- Keep your elbow snug against your right side, bent at 90 degrees.
- Bring the dumbbell toward the ceiling, keeping your elbow stable.
- Reverse the movement and return to the starting position.
- Do all the reps, then switch sides.
