Attach a handle to a cable at head height. Stand facing away, holding the handle with your arm bent at 90°, elbow pointing outward, and forearm upward.
Execution
Rotate your forearm downward in an arc, then pause briefly. Reverse the motion to return to the start. Repeat and switch arms.
Equipment required
Machine, Hand Grip
Target muscles
Shoulders
More Detailed Information
90-Degree Cable Internal Rotation
How to Do:
Set the cable machine to head height and attach a single handle.
Stand facing away from the cable, holding the handle in one hand. Bend your arm so your elbow points outward and your forearm points directly upward, forming a 90-degree angle.
Keep your elbow locked in place as you rotate your forearm downward, bringing the handle in an arc toward the ground.
Pause briefly at the bottom of the movement.
Slowly reverse the motion, rotating your forearm upward to return to the starting position.
Repeat for the desired number of reps, then switch arms.
Benefits:
This version of the 90-Degree Cable Internal Rotation specifically targets the shoulder’s internal rotator muscles. By keeping the elbow in a fixed position and the forearm in a controlled arc, it isolates the rotator cuff, enhancing its strength and flexibility. This exercise is ideal for improving joint stability, aiding in rehabilitation, and reducing injury risks in sports and functional movements.
Log out
Leaving so soon? Don’t forget to to tell your friends how they can save with Vybe Club
