Cable Seated Shoulder Internal Rotation

Sit on the floor or a bench facing perpendicular to a low cable pulley, holding the handle with the arm closest to the machine.

Bend your elbow at a ninety-degree angle and keep it tucked firmly against the side of your torso.

Keeping your elbow pinned to your waist, pull the handle across your body toward your stomach.

Pause for a moment at the peak of the contraction, feeling your internal rotators working.

Slowly return the handle back to the starting position in a controlled manner without letting your elbow drift away.