Shoulder Internal Rotation (Cable)

Stand sideways to the cable. Pin your elbow to your ribs and rotate your hand across your stomach. Keep your wrist firm.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rotator cuff (front)

chest

What you need and how to position yourself before starting.

cable

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Attach a handle to the low pulley of a cable machine.
- Stand with your side to the machine, feet shoulder-width apart, and grasp the handle with the hand closest to the machine.
Step 2Position Your Arm
- Bend your elbow at a 90-degree angle, keeping your upper arm close to your body.
- Position your forearm parallel to the ground, ensuring your wrist is straight.
Step 3Engage Your Core
- Stand tall with your core engaged to maintain stability throughout the movement.
- Keep your shoulder blades retracted and your posture upright.
Step 4Perform the Rotation
- Rotate your shoulder inward by bringing your forearm towards your abdomen.
- Keep your elbow stationary and close to your body during the movement.
Step 5Return to Start
- Slowly reverse the motion to return to the starting position, maintaining control of the cable.
- Ensure that your upper arm remains close to your body throughout the return.
Step 6Repeat
- Perform the desired number of repetitions on one side before switching to the other side.
- Focus on maintaining proper form and control during each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step away from the machine.
- Ensure you maintain good posture as you finish the exercise.