Cable Internal Rotation
How to do the Cable Internal Rotation with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
,
Cable
How to do the Cable Internal Rotation
- 1
Sit 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.
- 2
Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
- 3
Pull 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.
- 4
Slowly go back to the initial position.
- 5
Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Log it, see it on your body.
Every Cable Internal Rotation set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Cable Internal Rotation fits
The Cable Internal Rotation shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Cable Internal Rotation: common questions
What muscles does the Cable Internal Rotation work?
The Cable Internal Rotation primarily works the Shoulders.
Is the Cable Internal Rotation suitable for beginners?
Yes. The Cable Internal Rotation is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Cable Internal Rotation?
To do the Cable Internal Rotation you'll need a cable machine.
Is the Cable Internal Rotation a compound or isolation exercise?
The Cable Internal Rotation is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Cable Internal Rotation with correct form?
Sit 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. Follow the full step-by-step above for the complete movement.
Log your Cable Internal Rotation sets, free.
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