maratoolInternal Cable Rotation
How to do the internal cable rotation
- Sit on the floor with your body close to low cable pulley.
- Grasp the pulley with your left arm and position your elbow bent at 90 degree angle.
- Pull the cable towards your body and internally rotate your shoulder until your forearm is across your abs.
- Return to starting position.
- Repeat with right arm.
Muscles worked
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Because more than one joint is moving, the work does not stay in one place: the biceps add force at the elbow.
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.
Every exercise using:Cable
These train the shoulders too, using equipment this one does not:
- Internal Rotation with Bandband
- Jerk Balancebarbell
- Kettlebell Arnold Presskettlebell
- Lateral Dumbbell Raisesdumbbell
- Leverage Shoulder Pressmachine
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 141 shoulders exercises in this database, 74 are listed at beginner level.
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.