Cable Internal Rotation

What is Cable Internal Rotation? Cable internal rotation is an exercise that targets the muscles of the rotator cuff, specifically the subscapularis. This exercise involves rotating the shoulder internally against resistance provided by a cable machine.

Tutorial

1. Stand perpendicular to the cable machine with the pulley set at elbow height.
2. Grasp the cable handle with the hand on the side furthest from the machine.
3. Keep your elbow close to your side at a 90-degree angle.
4. Exhale and rotate your shoulder inwards, bringing your hand across your body.
5. Hold the peak contraction for a moment, then slowly return to the starting position.
6. Repeat for the desired number of repetitions and then switch sides.

Common Mistakes

• Allowing the elbow to drift away from the body, reducing the effectiveness of the exercise.

• Using too much weight, which can lead to improper form and potential injury. - Not controlling the movement, leading to momentum taking over the exercise.

• Rotating the torso instead of just the shoulder, decreasing the isolation of the targeted muscles.

Tips for Better Results

• Start with a light weight to focus on proper form and technique.

• Keep your core engaged and maintain good posture throughout the exercise. - Perform the movement in a slow and controlled manner to fully engage the muscles.

• Focus on feeling the contraction in the rotator cuff muscles with each repetition.

Muscles Worked

• Primary: Subscapularis (Rotator Cuff) - Secondary: Pectoralis Major, Anterior Deltoid