Cable Internal Rotation

Shoulders · Cable

How to do it

Sit sideways next to a low pulley and take the handle with the hand **nearest** the machine. Pin your elbow to your side and keep it there the whole way, forearm pointing outwards. Rotate the forearm towards your navel without moving the elbow, hold a second and return slowly. This is rotator cuff work: **very light, very controlled, full range**. Wedge a rolled towel between elbow and ribs if it keeps drifting. The classic mistake is letting the elbow leave your body, which turns the rotation into a row.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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