Cable Internal Rotation
Rotating the forearm inward across the body against a cable with the elbow at the side. Trains the internal rotators of the rotator cuff.
Primary muscles
- Rotator Cuff
Secondary muscles
- Chest (Pectoralis Major)
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Stand side-on to a cable at elbow height, holding the handle with the near hand, elbow bent 90 degrees and tucked at the side, forearm pointing toward the machine.
Keep the elbow fixed against your side.
Rotate the forearm inward across the stomach.
Pause briefly.
Return slowly to the start, then switch sides.
Breathing: Exhale as you rotate in, inhale as you return.
Coaching tips
Elbow pinned
Move only the forearm
Controlled return
Common mistakes
Elbow drifting
Twisting the torso
Using heavy weight
Safety notes
Keep loads light and stay in a comfortable range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.