Shoulders
Shoulder Internal Rotation (Cable)
A precise stability exercise designed to strengthen the rotator cuff and protect the shoulder joint from injury.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to elbow height and stand sideways to the machine with your working arm closest to the handle.
Grasp the handle and bend your elbow to 90 degrees, tucking your upper arm firmly against your side.
Place a small rolled towel between your elbow and your ribs to ensure your arm remains stationary throughout the set.
Pull the handle toward your midsection by rotating your shoulder inward while keeping your forearm parallel to the floor.
Pause for a second at the end of the range when your hand is near your stomach.
Slowly reverse the motion to the starting position, maintaining constant tension on the cable.
Complete the desired repetitions then turn around to repeat the process with the opposite arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Letting the elbow drift away from the torso during the rotation
- Using excessive weight that forces the chest or back to help move the cable
- Rotating the wrist instead of the humerus to complete the range of motion
- Performing the repetitions too quickly without controlling the eccentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.