Cable Internal Rotation

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.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	cable machine
Difficulty	beginner
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell Band Pull Apart Resistance Bands Double Kettlebell Snatch Kettlebell

Harder than the Cable Internal Rotation

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Cable Internal Rotation with

Opposing lats work — alternate sets without extra rest.

Close-Grip Front Lat Pulldown lats Kneeling High Pulley Row lats Kneeling Single-Arm High Pulley Row lats One Arm Lat Pulldown lats

Common questions

What muscles does the Cable Internal Rotation work?

The Cable Internal Rotation primarily works the shoulders. Back Flyes - With Bands, Barbell Rear Delt Row, and Cable Rope Rear-Delt Rows train the same muscle, across 9 equipment types.

What equipment do you need for the Cable Internal Rotation?

A Cable Machine. Without a cable machine, Back Flyes - With Bands, External Rotation with Band, and Dumbbell One-Arm Upright Row train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Cable Internal Rotation suitable for beginners?

Yes, the Cable Internal Rotation is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Cable Internal Rotation go in a workout?

Early — the Cable Internal Rotation is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Close-Grip Front Lat Pulldown and Kneeling High Pulley Row later.

Similar exercises

Back Flyes - With Bands Resistance Bands Barbell Rear Delt Row Barbell Cable Rope Rear-Delt Rows Cable Machine Double Kettlebell Snatch Kettlebell Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell