Cable Internal Rotation

Body region

• Shoulders

Muscles

Main

• Subscapularis

Helps

• Deltoid
• Pectoralis Major
• Latissimus Dorsi
• Teres Major

Holds

• Rectus Abdominis
• External Oblique

Equipment

• Cable Station

Technique

1. Set a single handle at elbow height and stand side-on to the cable.
2. Hold the handle in the hand nearer the machine, elbow bent to 90 degrees and tucked against your side.
3. Start with the forearm pointing out toward the machine.
4. Rotate the forearm inward across your belly, keeping the elbow at your side.
5. Return slowly to the start.

Cues

• Keep the elbow pinned to your side.
• Move only the forearm, like a door on a hinge.
• Keep the shoulder down and back.

Common mistakes

• Pulling with the whole arm and torso.
• Letting the elbow lift away from the ribs.
• Rushing the return.

Variations

• Seated Cable Internal Rotation

Alternatives

• Cable External Rotation