Suspender Internal Rotation

Muscles worked

Setup

1. Adjust the suspension trainer to mid-length and stand sideways to the anchor point.
2. Grip one handle with the hand closest to the anchor, keeping the elbow bent at 90 degrees and tucked firmly against your side.
3. Step away from the anchor until the strap is taut, leaning your body slightly away to create initial resistance.
4. Set your feet shoulder-width apart and engage your core to maintain a rigid, upright torso.

How to do it

1. Exhale as you rotate your forearm inward across your body toward your midsection, keeping the elbow pinned to your ribs.
2. Pause for one second at the point of maximum internal rotation to emphasize the contraction.
3. Inhale as you slowly return the hand to the starting position, resisting the pull of the straps with control.
4. Maintain a steady 2-1-2-0 tempo (2 seconds in, 1 second hold, 2 seconds out).

Form checklist

• Keep the working elbow fixed against your side throughout the entire set.
• Maintain a neutral wrist; do not let the handle pull your wrist into extension.
• Keep your shoulders depressed and retracted, avoiding any shrugging toward the ears.
• Ensure the torso remains stationary; do not rotate your hips or spine to assist the movement.

Pro tips

• Place a rolled-up towel between your elbow and your torso; if the towel falls, your elbow has flared, losing isolation of the rotators.
• Focus on the 'spin' of the humerus within the shoulder socket rather than just moving your hand through space.

Make it harder

• Increase the angle of your body lean away from the anchor point to increase the gravitational load.
• Incorporate a 3-5 second slow eccentric (return) phase to increase time under tension for the rotator cuff.

Frequently asked

What muscles does the suspender internal rotation work?

The suspender internal rotation primarily targets the lats and rotator cuff, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the suspender internal rotation?

The suspender internal rotation uses suspension trainer.

Is the suspender internal rotation good for beginners?

The suspender internal rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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