Cable Internal Rotation
The cable internal rotation is a shoulders exercise that targets the shoulders with cable. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the cable internal rotation
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.
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.
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.
Slowly go back to the initial position.
Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Want this in a plan?
Build a weekly routine around the cable internal rotation and the rest of your shoulders work, matched to your goal and the equipment you have.
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Related shoulders exercises
Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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