Exercise guide
Cable Internal Rotation
Cable Internal Rotation is a shoulder exercise performed with the elbow bent and held against the side. The forearm moves inward across the abdomen while the upper arm remains still. The movement uses a small range and usually requires only light resistance.
Training context
Before adding Cable Internal Rotation
Internal rotation exercises are often used as controlled shoulder accessory work rather than heavy strength movements. The pulley should be aligned close to elbow height so the cable pulls across the body rather than sharply upward or downward.
Shoulder comfort should determine the range. More resistance is not useful when it causes the elbow to leave the side or the torso to rotate.
Technique overview
Keep the elbow against the torso
Sit sideways to the cable and hold the handle with the arm nearest the pulley. Bend the elbow to 90 degrees and keep it gently against your side. Rotate the forearm inward across the abdomen, then return slowly. Keep the torso still and stop before the shoulder is forced into an uncomfortable end position.
Treat this as an overview and use a range, pace, and setup you can control.