Cable Shoulder Internal Rotation

oec:cable-shoulder-internal-rotation

A rotator cuff isolation exercise targeting the subscapularis by pulling resistance inward across the torso.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Shoulder Internal Rotation (Cable), Cable Internal Rotation, Standing Cable Internal Rotation

How to do it

Set the cable pulley to elbow height and attach a single D-handle.
Stand perpendicular to the cable machine with your working arm closest to the pulley.
Grasp the handle with a neutral grip, bend your working elbow to 90 degrees, and pin the upper arm firmly against your side.

Begin with your forearm pointing outward toward the pulley, maintaining tension on the cable.
Rotate your shoulder to pull your forearm smoothly inward across your abdomen while keeping your elbow pinned to your flank.
Pause momentarily once your forearm contacts or approaches your stomach.
Slowly reverse the rotation, returning your forearm outward under control to the starting position without allowing the elbow to drift away.

Exhale as you rotate inward toward your torso; inhale as you slowly return to the starting position.

Allowing the elbow to swing away from the torso during the rotation.: Keep the elbow glued to your flank, or roll up a small towel and hold it between your elbow and side throughout the set.
Rotating the torso to swing the weight inward.: Brace the core, square your hips and shoulders, and isolate movement strictly to the shoulder joint.
Using excessively heavy weight.: Select a light, controlled load that allows a full range of motion without momentum.

Do not force rotation past a comfortable active range of motion, especially if rehabbing a shoulder injury.

This record: CC-BY-SA-4.0.