Cable Internal Rotation

What it is

This exercise targets the internal rotator muscles of your shoulder using a cable machine. You will perform a controlled pulling motion, which helps improve shoulder stability and strength. This movement is key for overall shoulder health and performance.

Technique tips

• Keep your working elbow pressed firmly against your side.
• Maintain a 90-degree bend in your elbow throughout the pull.
• Focus on rotating your shoulder, not just moving your forearm.
• Control the cable on the return path; do not let it snap back.
• Exhale as you pull the handle, and inhale as you slowly return.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.