Cable 90 Degree Internal Rotation

Set the cable at shoulder height. Raise your elbow to shoulder height and bend it to 90 degrees. Start in an L position with your forearm pointing up.

Keeping your elbow at shoulder height, rotate your hand down and forward. Think of the front of your shoulder lowering your forearm.

Slowly rotate back up. Keep your elbow at shoulder height instead of letting it drop.

Focus on the internal rotators at the front of your shoulder. The tension stays on target only if you keep your elbow at shoulder height.

If your elbow drops or you twist your torso, larger muscles take over. Lock in your position before worrying about load.

Exhale as you rotate down and inhale as you come back up. Keep breathing even through this short range of motion.

Learn the full rotation with a light weight before adding load. Because this targets the rotator cuff, control matters more than weight.