Shoulders Exercise Database -> Cable Internal Rotation

Cable Internal Rotation


Cable Internal Rotation

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Cable Internal Rotation

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Exercise Details

Main Muscle Group : Shoulders

Type : Strength

Mechanics : Compound

Equipment : Machine - Strength

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

To target the small rotator cuff muscle of your shoulder, perform the internal rotation exercise.

Steps :

1.) Start by sitting with your legs flat on the floor next to a low cable pulley machine and holding the handle of the cable in line with your waist and at arms-length away.

2.) After grabbing on to the handle, pull it in towards your body, keeping your elbow at your side.

3.) Slowly rotate your shoulder and bring your forearm across your abs, feeling a stretch in your shoulder muscles and hold for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

5.) Switch arms and repeat.

Tips :

1.) You don't need to use heavy weights for this exercise in order for it to be successful and effective, actually by using heavier weight this can result in injury and force larger muscles to take over rather making it ineffective.

2.) Placing a rolled up towel under your armpit can make it comfortable on your shoulders and a much more effective exercise.