Cable Internal Rotation
Cable Internal Rotation is an effective exercise that targets the rotator cuff muscles and helps to improve shoulder stability and strength. To perform the exercise, sit next to a low pulley sideways and grasp the single hand cable attachment with the arm nearest to the cable. Position the elbow against your side with the elbow bent at 90 degrees and the arm pointing towards the pulley. Pull the single hand cable attachment towards your body by internally rotating your shoulder until your forearm is across your abs. Be sure to keep the forearm perpendicular to your torso at all times and move slowly back to the initial position. Remember to use light weights as too much weight can increase your risk of injury. You can also use dumbbells or exercise bands for this exercise.
Type:
Strength
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
Cable
Benefits Of This Exercise
- Cable Internal Rotation helps to improve shoulder stability and strength.
- It targets the rotator cuff muscles.
- It can be performed with light weights, dumbbells, or exercise bands.
- Using too much weight can increase the risk of injury.
- It helps to increase range of motion in the shoulder joint.
- It can strengthen the muscles that support the shoulder joint.
- It helps to improve posture and reduce the risk of shoulder injuries.
- It can help to reduce shoulder pain caused by overuse or strain.
Step by Step Instructions For Cable Internal Rotation
- Sit next to a low pulley sideways. You can either stretch your legs in front of you or cross them.
- Grasp the single hand cable attachment with the arm closest to the cable. If the pulley’s height is adjustable, you can sit on a flat bench instead.
- Position your elbow against your side with the elbow bent at a 90° angle and your arm pointing towards the pulley. This will be your starting position.
- Internally rotate your shoulder to pull the single hand cable attachment towards your body. Keep pulling until your forearm is across your abs, creating an imaginary semi-circle. Remember to keep your forearm perpendicular to your torso throughout the movement.
- Slowly return to the initial position.
- Repeat the exercise for the recommended number of repetitions.
- Switch arms and repeat the entire movement with the other arm.
Caution: Avoid using heavy weights for this exercise to prevent potential rotator cuff injuries.
Variations: You can also perform this exercise using dumbbells or exercise bands.
Warm Up Tips
- Make sure to sit next to a low pulley sideways with your legs stretched in front of you or crossed.
- Grasp the single hand cable attachment with the arm nearest to the cable.
- If possible, adjust the pulley's height and use a flat bench to sit on instead.
- Position your elbow against your side with the elbow bent at 90 degrees and the arm pointing towards the pulley.
- Start the exercise by pulling the single hand cable attachment towards your body.
- Internally rotate your shoulder until your forearm is across your abs, creating an imaginary semi-circle.
- Remember to keep your forearm perpendicular to your torso throughout the movement.
- Slowly return to the initial position.
- Repeat the exercise for the recommended amount of repetitions.
- After completing the desired number of repetitions, switch to the other arm and repeat the movement.
Caution: Avoid using heavy weights to prevent rotator cuff injury.
Variations: You can also perform this exercise using dumbbells or exercise bands.
Cable Internal Rotation Safety Tips
- Make sure to sit next to a low pulley sideways, with your legs stretched in front of you or crossed.
- Grasp the single hand cable attachment with the arm nearest to the cable.
- If possible, adjust the pulley’s height or use a flat bench to sit on.
- Position your elbow against your side with the elbow bent at 90 degrees and the arm pointing towards the pulley.
- Ensure that your forearm is perpendicular to your torso throughout the exercise.
- Slowly pull the single hand cable attachment towards your body by internally rotating your shoulder until your forearm is across your abs, creating an imaginary semi-circle.
- Move back to the initial position slowly and controlled.
- Repeat the exercise for the recommended number of repetitions.
- After completing the set, switch to the other arm and repeat the movement.
Caution: Avoid using heavy weights for this exercise to prevent rotator cuff injuries.
Variations: You can also perform this exercise with dumbbells or exercise bands.
Incorporating Into Other Workouts
One way to incorporate Cable Internal Rotation into a workout routine is to include it as part of a shoulder or upper body workout. Here is an example of how it can be incorporated:
1. Warm up: Begin with a general warm-up routine, such as light cardio or dynamic stretches, to prepare the muscles for exercise.
2. Main workout: Perform 2-3 sets of Cable Internal Rotation as follows:
a. Sit next to a low pulley sideways, with legs stretched in front of you or crossed.
b. Grasp the single hand cable attachment with the arm nearest to the cable.
c. Position the elbow against your side with the elbow bent at 90 degrees and the arm pointing towards the pulley.
d. Pull the single hand cable attachment towards your body by internally rotating your shoulder until your forearm is across your abs, creating an imaginary semi-circle.
e. Slowly return to the initial position.
f. Repeat for the recommended number of repetitions.
g. Switch arms and repeat the movement with the other arm.
h. Rest for a short period between sets.
3. Cool down: Finish the workout with a cool-down routine, such as static stretching or light cardio, to gradually lower the heart rate and promote recovery.
It is important to note that the weight used for Cable Internal Rotation should be light to avoid the risk of rotator cuff injury. As you progress and become more comfortable with the exercise, you can gradually increase the