Cable Internal Rotation

About This Exercise

The Cable Internal Rotation is an isolation exercise that targets the internal rotators of the shoulder, primarily the subscapularis muscle. It is used to strengthen the rotator cuff, improve shoulder stability, and support healthy joint function, particularly important for overhead athletes and general shoulder health.

1Setup

1. Attach a single-hand handle to a cable machine at its lowest setting. 2. Sit sideways on a bench (or on the floor) next to the machine with your side facing the cable. 3. Grasp the handle with the hand nearest the machine, using a neutral grip (palm facing inward). 4. Position yourself so your elbow is bent to 90 degrees and tucked firmly against your side. Your forearm should start pointing forward, parallel to the floor.

2Execution

1. Starting Position: Elbow bent at 90°, tucked to your side, forearm parallel to the floor and pointing toward the cable. 2. Movement: Keeping your elbow fixed and wrist straight, slowly rotate your shoulder inward to pull the cable across your body. Continue until your forearm is just across your abdomen. Do not let your elbow pull away from your side or your torso rotate. 3. Return: Pause briefly, then slowly reverse the motion with control back to the starting position. Maintain a smooth, 2-second concentric and 2-second eccentric tempo. 4. Complete all reps on one side before switching.

Pro Tips

• Imagine you are trying to touch the back of your hand to your stomach.
• Keep your elbow glued to your side throughout the entire movement.
• Use a weight light enough that you can pause for 1 second at the end of the movement.