Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the cable internal rotation, including tips, variations, and the muscle groups it targets.
Instructions
- Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley’s height, you can use a flat bench to sit on instead. for best results.
- Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position. for best results.
- Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times. for best results.
- Slowly go back to the initial position. for best results.
- Repeat this exercise for the recommended amount of repetitions and then repeat the movement with the next arm. for best results.