Single-Arm Cable Internal Rotation
Strengthens the rotator cuff
Requires a cable machine
Improves shoulder health and stability
Essential for injury prevention
Beginner-friendly
Step 1
Attach a D-handle to the cable pulley set at elbow height. Stand side-on to the machine with the cable on your right side. Grip the handle in your right hand with a neutral grip (palm facing inward), tuck your right elbow firmly into your right hip, and bend your elbow to 90 degrees. Rotate your forearm slightly outward so it's pointing away from your body. This is your starting position.
Step 2
Exhale and rotate your shoulder inward, pulling the handle across your body toward your stomach. Keep your elbow tucked into your hip throughout as it should act as a fixed pivot point, with only your forearm moving. Avoid letting your elbow lift or flare out, as this is a common mistake that reduces the effectiveness of the exercise.
Step 3
Inhale and slowly rotate your forearm back outward to the starting position, resisting the cable's pull. The return should be just as controlled as the rotation in. Complete all reps on the right side, then turn around and repeat with the left arm.
Exercise Benefits
This is a rotator cuff exercise, specifically targeting the subscapularis, and it's one of the most important shoulder health movements you can add to your training. Weakness in the rotator cuff is one of the most common causes of shoulder pain and impingement, particularly for anyone doing a lot of pressing or overhead work. Keep the weight light, focus on control, and think of it as maintenance work that keeps your shoulders feeling strong and healthy long-term.
