Cable Internal Rotation
Works the shoulders.
- Primary muscles
- Shoulders
- Equipment
- Cable
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
How to do it
- 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.
- 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.
- 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.
- Slowly go back to the initial position.
- Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Shoulders exercises
- Alternating Cable Shoulder Press Cable
- Bent Over Low-Pulley Side Lateral Cable
- Cable Rear Delt Fly Cable
- Cable Rope Rear-Delt Rows Cable
- Cable Seated Lateral Raise Cable
- Cable Shoulder Press Cable
- External Rotation with Cable Cable
- Face Pull Cable