Cable 90-Degree Shoulder Internal Rotation
Strengthen your rotator cuff with Cable 90-Degree Shoulder Internal Rotation. Improve shoulder stability and function with controlled movements.
Required Equipment
Muscle Groups
Primary
Instructions
Attach a single handle to a cable pulley near head height and select a light, controllable load.
Face away from the pulley with the working shoulder aligned in front of it. Hold the handle and step forward until the cable has tension.
Raise your upper arm out to the side to about shoulder height. Bend your elbow to 90 degrees and begin with your forearm pointing upward within a comfortable range.
Brace your torso and keep the upper arm and elbow in place. Rotate at the shoulder to bring the forearm forward and down toward horizontal.
Keep your wrist aligned with your forearm. Avoid turning your torso or dropping your elbow to move the weight.
Slowly rotate the forearm back upward to the starting position without forcing the shoulder farther back.
Repeat with control, then switch arms. Use a comfortable range and stop if the movement causes joint pain.