Description
A strength training exercise that targets the internal rotator muscles of the shoulder.
How to Do Cable Shoulder Internal Rotation
- 1Setup
Stand sideways to a cable machine with the handle set to approximately elbow height.
- 2Setup
Grab the handle with the arm closest to the machine, keeping your elbow bent at a 90-degree angle and tucked close to your side.
- 3Setup
Take a small step away from the machine to create initial tension, ensuring your forearm is parallel to the floor and pointing away from the machine.
- 4
Exhale as you slowly pull the handle across your body, internally rotating your shoulder until your forearm is pointing towards your navel.
- 5
Inhale as you slowly and controlledly return your forearm to the starting position, resisting the cable's pull.
- 6
Maintain the 90-degree elbow bend and keep your elbow glued to your side throughout the entire movement to isolate the target muscles.
Tips
- Focus on initiating the movement purely from your shoulder joint, avoiding any swinging motion from your torso or wrist.
- Keep your working elbow pinned tightly to your side throughout the exercise to ensure proper isolation of the internal rotators.
- Emphasize a slow and controlled eccentric phase (the return to the starting position) to maximize muscle engagement and build shoulder stability.
- Use a lighter weight and focus on perfect form and a strong mind-muscle connection, prioritizing joint health over lifting heavy.
Common Mistakes
- ×Swinging the torso to generate momentum instead of using shoulder strength is a common error; fix this by bracing your core and keeping your torso completely still.
- ×Allowing the elbow to lift away from the body reduces the isolation on the internal rotators; fix this by actively pressing your elbow into your side or placing a small towel there to ensure it stays put.
- ×Using too much weight results in jerky movements or loss of control during the return phase; fix this by reducing the weight to allow for smooth, deliberate rotation and a controlled eccentric.
Variations
Cable Shoulder Press
Strengthen your shoulders and triceps with the Cable Shoulder Press. This exercise targets the deltoid anterior for powerful, sculpted shoulders.
Cable Kneeling Shoulder Press
Strengthen your shoulders and core with the Cable Kneeling Shoulder Press. This exercise builds deltoid and triceps strength while improving stability.
Cable Front Shoulder Raise
Target your anterior deltoids with the Cable Front Shoulder Raise. This isolation exercise builds shoulder strength and definition.
Cable Alternate Shoulder Press
Build strong, sculpted shoulders with the Cable Alternate Shoulder Press. This exercise targets your deltoids, improving strength and stability one arm at
Related Exercises
Arm Circles
Improve shoulder mobility and warm up your deltoids with arm circles. Enhance joint health and prepare your upper body for any activity.
Cable Front Raise
Sculpt strong, defined shoulders with the Cable Front Raise. This isolation exercise targets your anterior deltoids, helping to build frontal shoulder
Cable Forward Raise
Target your anterior deltoids with the Cable Forward Raise. This isolation exercise builds shoulder strength and definition by lifting a cable handle
Cable twisting overhead press
Build strong, sculpted shoulders and a powerful, rotational core with the cable twisting overhead press.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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