Cable Shoulder 90 Degrees Internal Rotation
Internal rotation at shoulder height against a cable set high beside you: the upper arm stays out at 90° while the forearm rolls forward from upright to level.
How to do it
Setup
Standing side-on to a high pulley, the handle in the near hand, upper arm out to the side at shoulder height, elbow bent 90°, forearm up.
Steps
- Roll the forearm forward and down until it is level.
- Hold the elbow out at shoulder height.
- Let the forearm return to upright under control.
Common mistakes
Elbow sagging as the forearm drops: keep the upper arm level. Leaning toward the pulley: stand tall and square. Letting the cable yank the arm back up: slow the return.
Breathing
Exhale turning down, inhale returning.
