How to do a Cable Shoulder Internal Rotation

Authored by Fitbod

About Cable Shoulder Internal Rotation

Sets Logged
107,816
Popularity Rank
591st
Difficulty
Beginner
Shoulders Strength
88 mSCORE 41st
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Cable Shoulder Internal rotation is an isolation exercise that primarily targets your shoulder, and more specifically your rotator cuff. This is a great exercise for improving stability, and shoulder health. The use of a cable gives you more control over where your resistance is coming from, as well as allowing you to perform this movement from a standing position.

  1. Position the cable to elbow height and stand perpendicular to the cable with your feet shoulder width apart.
  2. Grab ahold of the cable handle with the inside of your hand and keep the elbow fixed and near your torso.
  3. Bring the handle towards your abdomen keeping your forearm parallel with the ground. Keep your wrist straight and fixed throughout the movement.
  4. Control the movement back to the starting position and repeat.

Common Mistakes

  • Light Resistance

    This exercise doesn’t need much resistance to be effective. Focus on controlling the movement with good form before you look to increase your weight. If you want to make the exercise more challenging, slow down your reps. This will let you spend more time under tension, which is a safer way to increase the challenge of this exercise.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    7.5
    lbs
    1 Rep Max
    10
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

Enter your stats to calculate your Reps & Weight