In this lesson, you will learn how to train your shoulder muscles using cable internal rotations. This exercise is typically performed on a pulley machine and can be done either standing or sitting on the floor. Cable internal rotations target the inner, upper part of your shoulder muscles (between the collarbone and the biceps). For more shoulder exercises, check out the weight training main page.
Sit on the floor and extend your legs in front of you. Look straight ahead and keep your back straight. You can also sit on a bench or lean against a stable surface. Hold the pulley handle with your right hand and keep your elbow close to your waist. Your upper arm should be aligned vertically, with your elbow bent at 90°. If possible, hold onto something with your other hand. Alternatively, you can place it on the floor or behind your back. Just make sure you only rotate your shoulder and avoid moving any other part of your body.
Pull the handle horizontally toward the left side of your torso without moving your elbow. The elbow should remain as close to your waist as possible, and the upper arm should stay vertical. Avoid creating momentum or twisting your upper body. Pull the handle using only the strength of your shoulder. Inhale as you perform the movement.
Return to the starting position and exhale. The return motion (opening) should be slightly slower than the pull (closing).
This exercise is not intended for heavy weights.
You can also perform cable internal rotations using a resistance band (theraband).
