Cable Internal Rotation (Facing Toward)

Rotator cuffCable Crossover

Targeting the subscapularis muscle of the rotator cuff, this exercise boosts shoulder stability during pressing movements.

How to do it

1Stand facing a cable pulley adjusted to elbow height.

2Grasp the handle with your working arm, bend your elbow to 90 degrees, and pin it to your side.

3Starting from the open position, smoothly rotate your forearm inward toward your belly.

4Pause briefly, maintaining control and tension in the shoulder joint.

5Return the handle to the start under control, resisting the cable's pull.

Common mistakes

Drifting the elbow away from your side, recruiting chest muscles and reducing cuff activation.

Twisting your torso along with the arm, stripping target tension from the shoulder joint.

Yanking or jerking the weight, increasing the risk of muscle or tendon strain.

Breathing

Exhale as you rotate your forearm inward; inhale as you return to the start.

Make it harder or easier

To make it easier, drop to the lightest weight and focus on a smooth motion.

To make it harder, hold the peak contraction for a couple of seconds on each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.