Lateral internal rotation with grip tape

With this exercise, you train the rotator cuff and promote the stability of your shoulder joint.

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Preparation

Secure the sled at elbow height in a horizontal position and attach the handle strap.

Starting Position

Take a side, stable stance, facing the wall. The hand closer to the horn holds both grip loops. Your upper arm is close to your body, and your forearm is extended forward at a 90° angle.

Execution

Slowly pull your forearm towards your stomach. Keep your elbow in position. Then slowly move your forearm back to the starting position. Maintain tension throughout.

Muscles Used

Shoulders

Tip

Keep your upper body stable and still. Perform the exercise consistently in both directions to train your muscles evenly.

Please note

Please make sure to adhere to the respective limitation of the force level in the horizontal sled position, depending on the piston, as stated in the user manual.

What makes this exercise particularly effective?

The side internal rotation with a resistance band specifically strengthens the internal rotators of the shoulder joint — especially the subscapularis. Thanks to the stable side position and the use of the resistance band, this small but essential muscle group can be trained safely and effectively while keeping the upper body completely still.

What effect does the exercise achieve?

Targeted strengthening of the internal rotators: Promotes muscular balance and maintains shoulder stability — fundamental for healthy shoulders.
High trunk control: The static body posture keeps the upper body firm, focusing muscle activation and preventing unwanted movements (elbows remain fixed).
Clean technique: The controlled pulling movement — slow and deliberate — allows for precision in strength training without momentum.
Bilateral load: Performing the exercise on both sides ensures that no muscular imbalances develop.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The side internal rotation with a resistance band complements this concept:

Shoulder health & stability: Strong internal rotators are essential for clean pressing and pulling movements, protecting the shoulder joints over the long term.
Symmetry & injury prevention: Helps correct muscular imbalances — a frequently neglected factor for long-term training quality.
Functional addition: Ideal for holistic training that balances stability and precise movement execution.