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Cable Internal Rotation
Beginner - Strength - Compound
Targeted Muscle Group
Shoulders
Recommended Equipment
Machine - Strength
How to do it
To target the small rotator cuff muscle of your shoulder, perform the internal rotation exercise.
Steps :
1.) Start by sitting with your legs flat on the floor next to a low cable pulley machine and holding the handle of the cable in line with your waist and at arms-length away.
2.) After grabbing on to the handle, pull it in towards your body, keeping your elbow at your side.
3.) Slowly rotate your shoulder and bring your forearm across your abs, feeling a stretch in your shoulder muscles and hold for a count.
4.) Return back to the starting position and repeat for as many reps and sets as desired.
5.) Switch arms and repeat.
Tips :
1.) You don't need to use heavy weights for this exercise in order for it to be successful and effective, actually by using heavier weight this can result in injury and force larger muscles to take over rather making it ineffective.
2.) Placing a rolled up towel under your armpit can make it comfortable on your shoulders and a much more effective exercise.
