Cable Seated Shoulder Internal Rotation
Sitting on the floor side-on to a low pulley, the forearm turns in across the belly against the cable while the elbow stays at the side.
How to do it
Setup
Seated on the floor, legs long, side-on to a low pulley, the near hand on the handle, elbow bent 90° at the side.
Steps
- Turn the forearm in until the handle reaches the belly.
- Keep the elbow pinned to the ribs throughout.
- Let the cable turn the forearm back out slowly.
Common mistakes
Elbow drifting off the ribs: keep it tucked; the upper arm only turns. Leaning the torso away to add range: sit tall and square to the front. Letting the cable snap the arm out: return as slowly as you turned in.
Breathing
Exhale turning in, inhale returning.
