Cable Shoulder Internal Rotation
- Cable Machine
1) Start with a mid anchor point on the left side of the cable machine - load the appropriate weight with the handle attached to the end.
2) Face the anchor side-on and grab the handle (it should be to your right). Keep the elbow close to your side, bend your elbow and rotate your forearm towards the anchor. You're aiming for a straight line between the anchor and elbow.
Note: you can place an item between your ribs and arm. The idea is to hold it in place as you perform the movement.
1) Keep your elbow bent and pull the handle in front of you - this will cause an internal rotation in your shoulder.
2) Hold at the endpoint. Now, slowly reverse the movement back to the starting position.