Shoulder IR ER (Cable)

A rotator cuff strengthening exercise using cable machines to perform internal and external shoulder rotations with the arm bent at 90 degrees.

Instructions

1. Attach handles to cables at mid-chest height on both sides of the machine.
2. Stand in the center of the cable station facing one side, with your elbows bent at 90 degrees and arms away from your body.
3. Grasp the handle with the arm closer to the cable and maintain the 90-degree elbow position.
4. For external rotation: rotate your forearm outward, moving your hand away from your body.
5. Pause briefly at the end of the range and return to the starting position.
6. For internal rotation: rotate your forearm inward, moving your hand across your body.
7. Pause briefly and return to the starting position.

Tips

• Keep your upper arm stationary and only rotate at the shoulder joint
• Use light weight to protect the rotator cuff from injury
• Perform both internal and external rotations for balanced shoulder development
• A full range of motion is essential for rotator cuff health
• Perform these exercises regularly for shoulder stability and injury prevention