Shoulder Rotations: Everything You Need to Know About This Exercise

Your typical shoulder workout may be full of overhead presses and lateral raises.

But banded internal and external shoulder rotations are one underrated exercise duo you don't want to leave out of your training routine.

Shoulder Rotations: The Difference Between Internal and External Rotations

Shoulder rotations are exercises that involve closing and opening your shoulder towards and away from your body. Internal shoulder rotation exercises involve turning your shoulder toward your body, according to Carolina Araújo, a certified personal trainer and strength coach based in New York City. External rotation of the shoulder turns the joint away from your body.

Internal shoulder rotations strengthen your front deltoids, latissimus dorsi, pectoralis major, teres major in your back, and subscapularis, one of the four rotator cuff muscles, according to Araújo.

External shoulder rotations strengthen your rear delts as well as infraspinatus and teres minor, two other rotator cuff muscles that stabilize your shoulder blades.

How to Do an Internal Shoulder Rotation

1. Attach a resistance band to a sturdy object at torso height. Stand so that it's on your left.
2. Grasp the free end of the band with your left hand and take several steps away from the anchor point until the band is taught.
3. Stand tall with your left elbow bent to 90 degrees and pressed against your side with a small rolled towel between your elbow and body. (The added padding of the towel can help reduce stress on your joints, which is especially helpful for those recovering from an injury.)
4. Starting with your forearm out to your side, pull the band toward the center of your body while keeping your elbow tight to your side.
5. Pause, then slowly return to the band to your side.
6. Do all reps, then switch sides.

How to Do an External Shoulder Rotation

1. Attach a resistance band to a sturdy object at torso height. Stand so that it's on your right.
2. Grasp the free end of the band with your left hand and take several steps away from the anchor point until the band is taught. The band should cross in front of your body.
3. Stand tall with your left elbow bent to 90 degrees and pressed against your side with a rolled towel between your elbow and body.
4. Starting with your forearm diagonally across your body, pull the band away from the anchor to your side while keeping your elbow tight to your side.
5. Pause, then slowly return to the band in front of you.
6. Do all reps, then switch sides.

4 Shoulder Rotation Exercise Tips

When giving these a try, here are a few things to keep in mind.

1. Keep Your Elbows Still

When your elbow moves away from your side, you start to lose out on some of the intended exercise benefits.

As you work to not let the towel fall, you'll automatically improve your form.

2. Use Light Resistance

Because these exercises focus on so many small stabilizing muscles of the shoulder, don't expect yourself to move a lot of (banded) weight, says Jereme Schumacher, DPT, a California-based physical therapist.

If you struggle to do 8 or 10 repetitions with good form, use a lighter resistance or stand closer to the band's anchor point. These are exercises you shouldn't usually load any heavier than your 8 or 10 repetition max.

3. Move With Control

Keep the motion as precise as possible, Schumacher recommends. Don't let the band boss you around, and resist the urge to swing your arm or use momentum.

If you have trouble keeping a slow, steady pace, try counting: 2 seconds moving, a 1-second pause, then 2 seconds back to start.

4. Brace Your Core

4 Shoulder Rotation Exercise Benefits

Shoulder rotation exercises can help people recovering from shoulder injuries. But they’re good strengthening exercises for anyone to add to their fitness routine. Here’s why.

1. They Help Reduce the Risk of Shoulder Injury

That's why Schumacher recommends building internal and external rotations into your warm-up routine. Waking up your small stabilizers before upper-body workouts can help you keep your shoulders stable and safe through the rest of your workout, he says.

2. They Improve Workout Performance

3. They Build Shoulder Strength and Muscle

To build the most strength and muscle, focus on taking each set to fatigue. At the end of your set, you should feel like that was the last rep you could do with great form.

4. You Can Tailor Them to All Strength Levels

To make this resistance-band shoulder exercise more or less challenging, all you have to do is stand farther from or closer to the band's anchor point.

Or, if you have a set of multiple bands, you can simply pick one with greater or lighter resistance.

The Takeaway

• Both internal and external shoulder rotations help balance out the rotator cuff muscles for shoulder stability.
• The exercises can help people recovering from shoulder injuries, and they can be good strength exercises for healthy people, too. Check with your doctor if you have had a previous injury in the area before trying them.
• When you do the exercise, keep your movements slow and controlled. Paying close attention to having correct form will help you get the most out of the exercise.