Movement guide
Subscapularis
Lies on the rib-facing surface of the shoulder blade and internally rotates the upper arm.
01
Band internal rotation
Shoulder rotation · Light band
Also works
Pectoralis major, latissimus dorsi, anterior deltoid
How to perform
Stand beside an anchored band, elbow bent at your side. Bring your forearm toward your abdomen against the band. Return slowly.
Use a comfortable range without letting your shoulder roll forward.
Example volume · 2 sets × 10–15 reps
References
www.orthoinfo.orgCommunity draft · awaiting expert review