Cable Shoulder Internal Rotation

Cable Shoulder Internal Rotation

Description

This exercise involves using a cable machine to perform internal rotation of the shoulder joint. The movement targets the rotator cuff muscles and can help improve shoulder stability and mobility.

Muscle Group

Equipment Required

Cable Shoulder Internal Rotation Instructions

  1. Begin by attaching a cable to a low pulley and setting the weight to a comfortable level.
  2. Stand with your side facing the cable machine and grasp the handle with the hand furthest from the machine.
  3. Position your elbow at a 90-degree angle and keep it close to your side.
  4. Slowly rotate your shoulder inward, bringing your hand across your body.
  5. Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides and repeat the exercise with your other arm.

Cable Shoulder Internal Rotation Form & Visual

Cable Shoulder Internal Rotation

Cable Shoulder Internal Rotation Benefits

  • Strengthens the rotator cuff muscles
  • Improves shoulder stability and mobility
  • Helps prevent shoulder injuries
  • Can improve posture and reduce shoulder pain
  • Targets the infraspinatus and teres minor muscles

Cable Shoulder Internal Rotation Muscles Worked

  • Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)
  • Deltoid muscle (anterior fibers)
  • Trapezius muscle (middle fibers)
  • Rhomboid muscles (major and minor)

Cable Shoulder Internal Rotation Variations & Alternatives

  • Cable Shoulder External Rotation
  • Dumbbell Shoulder Internal Rotation
  • Dumbbell Shoulder External Rotation
  • Resistance Band Shoulder Internal Rotation
  • Resistance Band Shoulder External Rotation
  • Seated Dumbbell Shoulder Internal Rotation
  • Seated Dumbbell Shoulder External Rotation
  • Standing Dumbbell Shoulder Internal Rotation
  • Standing Dumbbell Shoulder External Rotation