Cable Internal Rotation
A beginner compound strength exercise that works the shoulders, using a cable machine.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Cable Internal Rotation
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Internal Rotation with Band
A beginner isolation strength exercise that works the shoulders, using a resistance band.
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2
External Rotation with Cable
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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3
External Rotation
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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4
External Rotation with Band
A beginner compound strength exercise that works the shoulders, using a resistance band.
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5
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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6
Cable Rear Delt Fly
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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7
Cable Rope Rear-Delt Rows
A beginner compound strength exercise that works the shoulders, using a cable machine.
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8
Cable Seated Lateral Raise
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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9
Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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10
Front Cable Raise
A beginner isolation strength exercise that works the shoulders, using a cable machine.
Frequently Asked Questions
What muscles do cable internal rotation work?
Cable Internal Rotation primarily works the shoulders.
What equipment do I need for cable internal rotation?
Cable Internal Rotation uses cable machine.
Cable Internal Rotation: is it suitable for beginners?
Yes. Cable Internal Rotation is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of cable internal rotation?
Internal Rotation with Band, External Rotation with Cable, External Rotation train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my cable internal rotation reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; cable internal rotation can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Cable Internal Rotation with AI
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