Looking to build stronger, more stable shoulders? Lateral Band Walk-Outs with internal rotation are a fantastic way to activate and strengthen your rotator cuff, particularly the internal rotators. This movement is low-impact but highly effective when performed with control and proper form.
How to Do Lateral Band Walk-Outs – Internal Rotation
What You’ll Need:
- A resistance band
- A wall to anchor the band
- A small towel
Steps:
- Anchor the Band: Secure the resistance band to a wall or sturdy surface at about elbow height.
- Start Position: Stand sideways next to the wall, with the anchor on your side.
- Grip the Band: Hold the band with the hand closest to the anchor point.
- Arm Position: Keep your elbow bent at 90 degrees and tuck a towel under your armpit to maintain form and alignment.
- Engage and Step Out: Slowly step sideways away from the wall. Keep your elbow in place, your arm stable, and your shoulder blades engaged.
- Return: Step back in toward the anchor with the same control, maintaining shoulder engagement.
- Repeat: Perform the movement for 45 seconds, focusing on slow, controlled motion.
Pro Tips:
- Keep your posture tall and avoid shrugging your shoulders.
- The towel under your arm ensures proper muscle engagement and prevents compensation.
- Start with light resistance and increase as your shoulder strength improves.
This move is great for shoulder rehab, warm-ups, or as part of a strength training routine. Give it a shot and feel the burn—in a good way!