Breathing
Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.
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The Cable Internal Rotation primarily works the shoulders. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
Slowly go back to the initial position.
Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Technique guidance
Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Cable Internal Rotation sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
Related
Related movements
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