Seated Cable Internal Rotation

Body region

• Shoulders

Equipment

• Cable Station
• Flat Bench or Adjustable Bench

Technique

1. Place a bench side-on to a cable station and set a single handle at elbow height for a seated position.
2. Sit tall and hold the handle in the hand nearer the machine, elbow bent to 90 degrees and resting against your side.
3. Rotate the forearm inward across your stomach without moving the elbow.
4. Let the forearm turn back out slowly.

Cues

• A rolled towel between the elbow and ribs helps keep the elbow in place.
• Use a light weight and move smoothly.

Common mistakes

• Twisting the torso to move the handle.
• Letting the elbow drift away from the body.

Alternatives

• Cable External Rotation