Cable Internal Rotation

Rotator cuff, Upper backCable Crossover

Single-arm cable internal rotation isolates the subscapularis and teres major, building deep shoulder stability and joint control.

How to do it

1Stand side-to-the-cable machine with the pulley set at elbow height.

2Grab the handle with the inside hand, bend your elbow to 90 degrees, and pin it to your side.

3Keep your elbow glued to your ribs as you rotate your forearm inward toward your belly.

4Pause for a second at your midsection to feel a full peak contraction.

5Slowly return to the start under control without letting the weight snap your arm back.

Common mistakes

Letting your elbow flare off your torso, shifting work from the target rotator cuff to your pecs.

Rotating your entire torso instead of isolating the rotation inside the shoulder joint.

Using too much weight, forcing momentum and overloading your shoulder tendons.

Breathing

Inhale at the start, and exhale as you rotate your forearm inward toward your stomach.

Make it harder or easier

To make it easier, drop the weight to the minimum or squeeze a towel between your elbow and torso for feedback.

To make it harder, hold the peak contraction at the top.

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.