Cheap band, healthy rotator cuff.
Roll a towel under the elbow to keep it pinned to your side.
This is the mirror twin of external rotation, elbow glued to your side, forearm sweeping inward across your belly against the band, working the rotators on the front side of the shoulder joint. It tends to get skipped because pressing already involves internal rotation, but training it in isolation with strict positioning keeps the cuff balanced rather than lopsided. As one-side-at-a-time work, it also lets you compare left and right and catch a stiff or weak side early.
Pressing uses internal rotation but doesn't train the cuff's control of it in isolation. Light banded internal rotations balance out external rotation work and keep the joint's rotation strength symmetrical, a few easy sets is all it takes.
Anchor at elbow height and stand side-on with the working arm nearest the anchor, so the band pulls your forearm outward and you rotate in against it. That's the opposite stance to external rotations, where the band pulls across your body.
The rolled towel keeps your elbow pinned to your side, which stops your whole arm swinging and keeps the movement pure rotation. It's a simple trick that instantly cleans up the exercise.
