Demo & instructions
Cable Internal Rotation
Also known as: Standing Cable Internal Rotation, Cable Shoulder Internal Rotation
Instructions
The mirror image of the external rotation drill: the forearm swings inward across the body while the elbow stays at your side. It trains the muscles that turn the upper arm inward with smooth, steady cable tension.
- Movement
- Rear shoulder
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–20 reps
Setup
- 1Set the pulley to elbow height and attach a single handle.
- 2Stand side-on to the machine and hold the handle in the hand nearer to it.
- 3Bend that elbow to a right angle, tuck it against your ribs, and let your forearm open out toward the machine.
- 4Step away just far enough that the weight stack is lifted at the start.
Execution
- 1Keeping your elbow against your side, rotate your forearm inward across your body.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
