How to Do
How to Do Standing Cable Internal Shoulder Rotation for Rotator Cuff
The standing cable internal shoulder rotation for the rotator cuff should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing cable internal shoulder rotation for rotator cuffs.
Beginning
Beginning Internal Cable Rotation
1. Sit with your legs crossed or extended out in front of you next to a low pulley. Use the arm nearest to the cord to grasp the single hand cable attachment.
2. Keep your elbow bent at 90 degrees and your arm directed towards the pulley as you move your arm against your side. This is where you'll begin.
3. Rotate your shoulder to bring the hand cable attachment closer to your body until your forearm is across your abs. You'll move in a semicircular pattern.
4. Return to the starting position slowly.
5. Repeat the movement for the appropriate number of reps, then switch arms and repeat.
Movement
Internal Cable Rotation Movement
1. Adjust the cable arm until it is at approximately elbow height or slightly higher, and select the appropriate resistance. This is an isolation exercise, so a relatively light weight would be challenging.
2. Stand perpendicular to the cable arm, with your feet about shoulder-width apart.
3. Hold the handle with your elbow bent at 90 degrees, and your upper arm tucked into your side. Your forearm should be at approximately a 45 degree angle to your body. This is the starting position.
4. Activate your abdominals to keep your spine and back in position, then rotate the forearm toward your body until your palm is almost touching your abdomen. Remember to keep your upper arm tight to your side with your elbow bent at 90 degrees throughout the exercise.
5. Rotate your forearm outward to return to your original position. Then repeat the motion for the required number of repetitions.
6. This exercise should be done slowly and deliberately.
Benefits
Internal Cable Rotation Benefits
Perform this exercise in the gym.
This exercise builds strength in the shoulder muscles, and in particular builds up the rotator cuff, which is very prone to injury, especially for those who play racket sports, or sports like baseball or softball.
The core is also activated to hold the body still during the exercise.
Exercise Aliases
Internal Rotation of Shoulder, Internal Rotation of Shoulder Muscles, Internal Rotation Exercises for Shoulder.
