Strength

Cable Internal Rotation

Cable Internal Rotation is a beneficial shoulder exercise. It strengthens muscles, improves stability, boosts flexibility, and is often used in shoulder rehab programs. It involves inward shoulder rotation.

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Cable Internal Rotation instructions

Step-by-step instructions

1

Stand beside a cable machine, set the cable to elbow high.

2

Grab the handle with the hand closest to the machine, keeping your elbow close to your body.

3

Without moving your upper arm, pull the cable towards your body, bending your elbow and twisting your wrist.

4

Pause when your hand is near your belly or chest, then slowly return to the starting position.

5

Repeat for the programmed number of reps, then switch sides.

Stand beside a cable machine, set the cable to elbow high.

Grab the handle with the hand closest to the machine, keeping your elbow close to your body.

Without moving your upper arm, pull the cable towards your body, bending your elbow and twisting your wrist.

Pause when your hand is near your belly or chest, then slowly return to the starting position.

Repeat for the programmed number of reps, then switch sides.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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