Cable Internal Rotation

How to Perform the Cable Internal Rotation

Set the cable pulley to elbow height and attach a single D-handle.
Stand sideways to the machine with your working arm on the side closest to the pulley.
Grasp the handle with your inside hand and pin your elbow to your side at a 90-degree bend.
Start with your forearm pointing away from your body toward the cable machine.
Rotate your forearm inward across your body while keeping your elbow firmly pinned to your side.
Continue rotating until your forearm is pointing directly forward or across your stomach.
Slowly return your forearm to the starting position under control, resisting the cable pull.
Complete all reps on one side before turning around and working the other arm.

Letting the elbow drift away from the body during rotation

Keep your elbow pinned to your side. Place a towel between your elbow and ribs as a tactile cue.

Using too much weight and compensating with body rotation

Use a very light weight. The subscapularis is a small muscle and does not require heavy loads.

Performing the movement too quickly

Rotate slowly in both directions with a 2-3 second tempo to properly engage the rotator cuff.

●Always pair internal rotation work with external rotation for balanced rotator cuff strength.
●This is a prehabilitation exercise; keep the weight light and the reps moderate to high.
●Perform this exercise before pressing sessions to warm up the shoulder stabilisers.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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