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Cable Internal Rotation

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.5

Out of 10

Excellent

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Cable Internal Rotation Images

Cable Internal Rotation
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Cable Internal Rotation
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Cable Internal Rotation Guide

Main Muscle: Shoulders

  1. 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.
  2. 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.
  3. 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.
  4. Slowly go back to the initial position.
  5. Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

Caution: Do not use heavy weights for this exercise as if you use too much you risk rotator cuff injury.

Variations: You can use dumbbells for this movement as well as exercise bands.



Alternative Exercises For Cable Internal Rotation

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of people found this review helpful

Review: Cable Internal Rotation

Exercise Rating
10/10

Jul 9, 2014 11:48 AM: Great exercise and personally I think they must be done everyday, no need to go heavy at all just strengthen up the rotator cuff as these are great to prevent injuries, We forget about a lot of things like this.

People please remember to spend time on warm ups and stretching ;) it is part...+See More



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of people found this review helpful

Review: Cable Internal Rotation

Exercise Rating
N/A

Jan 17, 2012 5:51 PM: Iv been doin this one with 15 lbs and ain't had no problems. I do 15 to 20 reps. I don't think I would feel anything if I used less than 5 lbs.



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of people found this review helpful

Review: Cable Internal Rotation

Exercise Rating
10/10

Jun 17, 2011 2:20 AM: muscleburn213,
True, and sometimes trial and error can be the most lethal thing to do in the sport of Body Building. From my experience, try not to use more than 5 lbs tops (if you are experienced in weight lifting), I personally use about .5 KG only (about 1 lbs) as the rotator cuff serves stabilizing...+See More



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of people found this review helpful

Review: Cable Internal Rotation

Exercise Rating
4/10

Jun 15, 2011 12:14 AM: I agree with you turbotee
That's exactally what I thought it was supposed to be lol
It is done with very little weight it warms your shoulder's up, kinda keeps your from hurting yourself. They also didn't say "how much" weight to use lol. That's the only thing I hate about...+See More



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of people found this review helpful

Review: Cable Internal Rotation

Exercise Rating
10/10

Apr 9, 2011 11:19 PM: great warm up exercise



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of people found this review helpful

Review: Cable Internal Rotation

Exercise Rating
10/10

Apr 21, 2010 1:20 AM: These along with External Rotations (standing) really strengthened my rotator cuffs allowing me to lifts more and improving the delts overall.



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