arrow_backAll exercises
Cable Internal Rotation
PullCompoundPulleyBeginner
Muscles worked
Front
Back
Shoulders
Instructions
- 1Sit 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.
- 2Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
- 3Pull 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.
- 4Slowly go back to the initial position.
- 5Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Internal Rotation
The cable internal rotation complements external rotation work by strengthening the internal rotator muscles, notably the subscapularis, often neglected despite its central role in shoulder stability. Seated sideways to a low pulley, you bring the forearm toward the stomach by rotating the shoulder, a precise exercise for joint prevention and strengthening.
check_circleBenefits
- check_circleStrengthens the subscapularis, often neglected
- check_circleBalances out the work done with external rotation
- check_circleGood shoulder-prevention exercise
lightbulbExecution tips
- lightbulbKeep the elbow glued to the torso throughout
- lightbulbUse a light to moderate load
- lightbulbPerform the movement slowly, controlling the return
warningCommon mistakes
- warningElbow drifting away from the torso during the pull
- warningToo much load that compromises technique
- warningExcessive torso rotation to assist the movement
helpFrequently asked questions
Should I do this exercise as much as external rotation?expand_more
A good balance between the two is ideal, knowing internal rotation is often naturally stronger.
Is this exercise suited for prevention or rehab?expand_more
Yes, it's commonly used in both contexts to gently strengthen the shoulder.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.