Cable Internal Rotation
Learn how to perform Cable Internal Rotation, a Shoulders exercise, with setup, breathing and common mistakes.
Cable Internal Rotation · Preview
Setup
Set the cable at elbow height and stand sideways to it. Keep your elbow against your side, bend it to 90 degrees, and hold the handle on the outside of your body.
Start phase
Keeping your elbow fixed, rotate your hand inward toward your stomach. Move by turning only your forearm inward.
End phase
Slowly rotate back outward. Keep your elbow against your side throughout.
Target muscles
Make sure you feel the internal rotators at the front of your shoulder working. Control the range with a light weight.
Common mistakes
Letting your elbow lift or twisting your torso brings in the larger chest and shoulder muscles. Lower the weight if needed, but keep the elbow fixed first.
Breathing
Exhale as you rotate inward and inhale as you return. Keep breathing while maintaining an even tempo.
Coach tip
A towel at your side can help you isolate the rotation while keeping your elbow tucked. Because this targets the rotator cuff, precise positioning matters more than weight.
