Cable Seated Internal Shoulder Rotation

How to perform it

Step-by-step instructions

1. 01Sit sideways to the cable with the working elbow bent to 90 degrees and held close to your ribs.
2. 02Use a light load, keep your shoulder down, and support the elbow with a pad or towel if needed.
3. 03Rotate your forearm inward across your abdomen while the upper arm stays fixed.
4. 04Stop at the end of your pain-free range without twisting your torso or bending your wrist.
5. 05Return the forearm slowly to the starting angle, complete the set, and then change sides.