Internal shoulder rotation standing with resistance band

Move the shoulder through a comfortable range while keeping the elbow and shoulder blade stable when the variation requires it. Control the return phase especially carefully. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in shoulders and hands and wrists; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist. Keep resistance continuous and avoid letting the cable or band suddenly go slack.