Internal and External Rotation Exercise

Purpose: Strengthens the rotator cuff muscles.

Instructional Video:

How to Do It: 

Internal Rotation: 

Stand with your elbow bent at 90 degrees and close to your body. Hold a light resistance band or dumbbell. Rotate your forearm toward your body, keeping your elbow close to your side. Slowly return to the starting position.

Reps: 

Perform 10 repetitions

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External Rotation: 

Same as internal rotation, but rotate your forearm away from your body while keeping your elbow close to your side. Slowly return to the starting position.

Reps: 

Perform 10 repetitions