Towel Assisted Internal Rotation

Technique

How to perform Towel Assisted Internal Rotation

1. Hold one end of a towel over your right shoulder so it hangs behind your back.
2. Reach your left hand behind your lower back and grasp the other end, with the palm facing away from your back.
3. Keep your trunk upright and let the left arm relax into the assisted position.
4. Pull gently upward with the right hand to guide the left hand higher along the back, using a range you can control without forcing.
5. Hold with steady breathing rather than actively pulling upward with the left arm.
6. Ease the towel tension and lower the left hand, then reverse the setup for the other shoulder.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Teres Minor, Posterior Deltoid.