Rotate in at 90 and lock down that cuff.
Keep that elbow glued to your ribs the whole time. Small, controlled rotation, no jerking.
Working internal rotation with the band from a side-on stance, elbow bent at 90 and pinned to your ribs, strengthens the shoulder's inward rotators through a strict, controlled arc. Pulling the forearm across your belly against the band's resistance trains the exact motion that decelerating and controlling the arm depends on, one side at a time so imbalances have nowhere to hide. It pairs naturally with its external rotation sibling, together they keep the rotation strength around the joint in balance.
Very little in practice, both versions in this catalogue work with the elbow tucked at the side, this one just emphasises the strict 90-degree elbow angle and controlled tempo. Treat the setup details, elbow pinned and small smooth arc, as the exercise itself.
Slow both ways. Two seconds in, two seconds back, no jerking at either end. The rotator muscles are small and respond to control, speed just recruits the big movers you're trying to exclude.
Sets of 12 to 20 per side with light tension is the sweet spot. If you can't feel it working deep in the shoulder by the end of a set, slow down before you add band thickness.
