Internal Rotation (Cable)

Rotator cuff exercise using cable machine to strengthen internal rotators of the shoulder.

Instructions

1. Sit next to a low pulley sideways with your legs stretched in front of you or crossed.
2. Grasp the single hand cable attachment with the arm nearest to the cable.
3. Position your elbow against your side with the elbow bent at 90 degrees and your arm pointing toward the pulley.
4. Pull the cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs.
5. You will be creating an imaginary semi-circle as your forearm moves inward.
6. Keep your forearm perpendicular to your torso throughout the movement.
7. Squeeze your rotator cuff at the end of the movement.
8. Slowly return to the initial position.
9. Repeat for the desired number of repetitions and then repeat with the opposite arm.

Tips

• Keep your upper arm stationary and your elbow against your side
• Use light to moderate weight to protect the shoulder joint
• The forearm should remain perpendicular to your torso throughout the movement
• Control the movement in both directions for optimal rotator cuff engagement
• This exercise is excellent for shoulder health and injury prevention