Cable Internal Rotation

Cable Internal Rotations might not turn heads, but they sure do protect shoulders. It's one of those quiet, behind-the-scenes moves that keeps your rotator cuff strong and your lifts safe. Around here, we call it pre-hab with pride - because smart bears train the small stuff too.

Instructions

1. Stand sideways to a cable machine with your active arm closest to it.
2. Set the cable pulley at elbow height and attach a single handle.
3. Grab the handle with your active hand and step away from the machine to create tension.
4. Keep your elbow bent at 90 degrees and close to your torso.
5. Rotate your shoulder to bring the handle across your body, towards your abdomen.
6. Slowly return to the starting position.
7. Repeat for the desired number of repetitions.

Benefits

• Improves shoulder stability.
• Strengthens the rotator cuff muscles.
• Enhances overall shoulder health.

Key Points

• Keep your elbow at a 90-degree angle.
• Keep your upper arm close to your torso.
• Perform the movement in a controlled manner.

Common Mistakes

• Using too much weight.
• Allowing the upper arm to move away from the body.
• Performing the movement too quickly.