Cable Internal Rotation

How to do it

1. Set a cable pulley to roughly elbow height and stand side-on to it.
2. Take the handle in the hand nearest the machine and tuck that elbow against your ribs, bent to ninety degrees.
3. Step away from the machine until there is tension with your forearm rotated outward.
4. Keeping the elbow at your side, rotate your forearm inward across your stomach.
5. Pause briefly, then allow the cable to rotate your forearm back outward under control.

Common mistakes

• Elbow drifting off the ribs, which hands the movement to the pec and lat.
• Pulling the cable rather than rotating against it. The hand travels in an arc around the elbow; if the elbow moves toward the machine, it has become a row.
• Using a weight heavy enough to pull you sideways. Set a light load and let the shoulder do the work.
• Treating it as optional because internal rotation is trained by everything. It is the front-of-joint stabiliser and nothing in a press trains it through a range — the cost of one light set is nothing.

Muscles worked

Primary

• Shoulders
• SubscapularisRotator Cuff