Exercise library · Shoulders

How to Do Cable Internal Rotation

Step-by-step instructions, muscles worked and workouts that use the cable internal rotation.

How to do it

1. Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
2. Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
3. Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
4. Slowly go back to the initial position.
5. Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

Face PullShoulders

Cable Shoulder PressShoulders

Low Pulley Row To NeckShoulders

Cable Rope Rear-Delt RowsShoulders

Seated Cable Shoulder PressShoulders

Alternating Cable Shoulder PressShoulders

Gear for this exercise

Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Door anchor for bandsTurns any door into a cable machine.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.