Exercise guide
Standing Internal Rotation Slide With Towel
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
This exercise isolates the internal rotators of the shoulder, specifically the subscapularis and anterior deltoid, to improve joint stability and rotator cuff health. Using a towel against a wall provides smooth, consistent resistance for controlled movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways to a smooth wall with your feet shoulder-width apart.
- Place a folded towel between your palm and the wall at belly-button height.
- Bend your working arm to 90 degrees, pinning your elbow firmly against your side.
- Engage your core and stand tall with your shoulders pulled back and down.
How to do it
- Exhale and slide the towel across the wall toward your midline by rotating your forearm inward.
- Keep your elbow tucked against your ribs throughout the entire rotation.
- Inhale and slowly slide the towel back to the starting position, maintaining light pressure against the wall.
- Maintain a controlled 2-second tempo for both the inward and outward phases.
Form checklist
- Keep the elbow glued to your side; do not let it flare out.
- Ensure the rotation occurs at the shoulder, not by bending the wrist.
- Maintain an upright posture without leaning your torso toward the wall.
- Keep the shoulder blade of the working arm stable and tucked down.
Pro tips
- Focus on the mind-muscle connection deep within the shoulder socket rather than the surface muscles.
- Apply constant, light pressure into the wall to keep the internal rotators engaged throughout the range of motion.
Make it harder
- Increase the inward pressure against the wall to create more friction and resistance.
- Add a 3-second isometric hold at the point of maximum internal rotation.
Frequently asked
- What muscles does the standing internal rotation slide with towel work?
- The standing internal rotation slide with towel primarily targets the deltoids and pectorals, and also works the abs, rotator cuff, and serratus anterior as secondary muscles.
- What equipment do you need for the standing internal rotation slide with towel?
- The standing internal rotation slide with towel requires no equipment — just your body weight.
- Is the standing internal rotation slide with towel good for beginners?
- The standing internal rotation slide with towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.