Cable Internal Rotation

Muscles Worked

The shoulders handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.

How to Cable Internal Rotation

1. 1

   Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.

2. 2

   Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.

3. 3

   Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.

4. 4

   Slowly go back to the initial position.

5. 5

   Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
• • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press

beginner shoulders

Alternating Deltoid Raise

beginner shoulders

Alternating Kettlebell Press

intermediate shoulders

Anti-Gravity Press

beginner shoulders

Arm Circles

beginner shoulders

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions