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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