Rotate the arm inward against cable resistance to strengthen the shoulder's internal rotator muscles. The movement is performed with the elbow fixed at the side and the forearm moving across the torso.
How to do the Cable Internal Rotation#
- Set the cable pulley to about elbow height and stand with the working side facing the machine; grasp the handle with a secure grip.
- Bend your elbow to roughly 90° and keep your upper arm pressed against your ribcage so the forearm starts across your torso.
- Rotate the shoulder to pull the handle inward toward your abdomen while keeping the elbow stationary.
- Pause briefly at the end range of motion, then slowly control the handle back to the starting position.
- Maintain a stable torso and neutral scapula; avoid letting the shoulder shrug or the elbow move away from your side.
Muscles worked#
- Primary: Front delts (Anterior Deltoid)
- Secondary: Chest (Pectoralis Major), Lats (Latissimus Dorsi)
Common mistakes#
- Letting the elbow drift away from your side.
- Leaning or twisting the torso to generate momentum.
- Shrugging the shoulder during the rotation.
- Using too much weight and performing fast, uncontrolled reps.
- Allowing the wrist to bend or rotate during the movement.
