Cable Internal Rotation
Strength · Gym machines · Beginner
How to do it
- 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.
- 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.
- 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.
- Slowly go back to the initial position.
- Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Works
Shoulders
When to stop
Stop and rest if you feel chest pain or pressure, are more short of breath than you'd expect, feel dizzy or faint, or have sudden pain. If chest pain or faintness doesn't pass when you rest, call 911.
Photos and steps from free-exercise-db (public domain). Back to your plan