Cable Internal Shoulder Rotation (Horizontal)

How to Do

1. Setup: Attach a handle to a cable machine at elbow height. Stand with your side facing the machine, holding the handle with the hand closest to the machine.
2. Position: Bend your elbow to 90 degrees, keeping your upper arm parallel to the floor and your forearm pointing towards the cable.
3. Rotate: Exhale and rotate your forearm inward, bringing the handle across your body while maintaining the elbow at 90 degrees. Keep the upper arm stationary.
4. Pause and Return: Hold the contracted position briefly, then slowly return the handle back to the starting position with control.
5. Repeat: Perform the desired number of repetitions, then switch arms.

Benefits

The Cable Internal Shoulder Rotation strengthens the internal rotators of the shoulder, particularly the subscapularis. This exercise helps balance shoulder muscle strength, improving overall shoulder stability. It also supports joint health, enhances posture, and reduces the risk of injuries by strengthening the muscles responsible for controlled rotation and movement within the shoulder.