Cable Internal Rotation

Instructions

The cable internal rotation exercise is an excellent way to target the rotator cuff muscles, specifically the subscapularis. This exercise is crucial for shoulder stability and overall shoulder health. Here's how to perform it correctly: Setup: Adjust the pulley on the cable machine to elbow height. Attach a single handle to the pulley. Select an appropriate weight. Starting Position: Stand with your side to the cable machine, so the arm you're working is nearest to the machine. Grab the handle with the hand of your working arm. Step away from the machine to create tension on the cable. Position your elbow against your side, bent at a 90-degree angle. Your forearm should be perpendicular to your torso, with your hand holding the handle in front of you. Executing the Internal Rotation: Inhale and brace your core. Keeping your elbow fixed against your side, rotate your arm inward, bringing your hand across your body. The movement should come from your shoulder, not your elbow or wrist. Rotate until your forearm is almost across your torso, or until you feel a good contraction in your shoulder. Returning to Starting Position: Exhale and slowly rotate your arm back to the starting position with control, keeping the movement smooth and controlled. Avoid letting the weight pull your arm back too quickly.