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Cable Internal Rotation

A beginner strength exercise for the shoulders, done with a cable.

Cable Internal Rotation: starting positionCable Internal Rotation: finishing position
Main muscles
Shoulders
Equipment
Cable
Level
Beginner
Type
Compound
Movement
Pull

How to do the Cable Internal Rotation

  1. Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
  2. Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
  3. Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
  4. Slowly go back to the initial position.
  5. Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Internal Rotation

Questions

What muscles does the Cable Internal Rotation work?

Mainly the shoulders.

Is the Cable Internal Rotation good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Internal Rotation?

Good alternatives that train the shoulders: Alternating Cable Shoulder Press, Cable Rope Rear-Delt Rows, Cable Shoulder Press or Low Pulley Row To Neck.

How many sets and reps of the Cable Internal Rotation should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).