Cable Internal Shoulder Rotation
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Cable Internal Shoulder Rotation is a strength exercise performed on a cable machine, where you stand sideways to the pulley with your elbow bent at 90 degrees and tucked to your side, then rotate your forearm inward across your body against cable resistance. Its primary purpose is to strengthen the rotator cuff muscles, particularly the subscapularis and other internal rotators of the shoulder, enhancing joint stability and injury prevention. It benefits athletes in throwing or overhead sports, as well as anyone rehabilitating shoulder imbalances, using just a cable machine with an ankle or single-handle attachment.
How to Perform Cable Internal Shoulder Rotation
- 1Attach a single handle to the low pulley of the cable machine and select a light weight. Stand sideways to the machine with your working side facing away from it.
- 2Grab the handle with your working hand (palm facing your body) and step forward slightly with the foot closest to the machine for stability.
- 3Bend your elbow to 90 degrees, tuck it against your side, and raise your forearm across your body so it's parallel to the ground, pointing forward. This is your starting position.
- 4Inhale, then exhale as you rotate your forearm inward toward your abdomen, keeping your elbow pinned to your side.
- 5Pause briefly at the end range (full internal rotation), squeezing the shoulder muscles.
- 6Inhale as you slowly rotate your forearm back to the starting position, resisting the cable tension.
- 7Complete all reps on one side before switching sides.
- 8Key form tips: Keep your elbow glued to your side throughout—avoid letting it flare out. Move slowly to control the cable (2-3 seconds each way). Use light weight to prioritize form; common mistake is swinging with momentum or shrugging the shoulder.
