This exercise involves sitting on a cable machine and using the cable to perform internal rotations of the shoulder joint. It targets the rotator cuff muscles and can help improve shoulder stability and mobility.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the oblique muscles
- Improves core stability and balance
- Increases rotational power and flexibility
- Can help alleviate lower back pain
- Targets multiple muscle groups in one exercise
How to perform
- Start by sitting on a bench or chair with your back straight and your feet flat on the ground.
- Attach a cable to a low pulley and adjust the weight to a comfortable level.
- Grasp the cable handle with your right hand and bring your elbow to your side, keeping your forearm parallel to the ground.
- Slowly rotate your shoulder inward, bringing your hand across your body towards your left shoulder.
- Hold the contraction for a few seconds, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.
FRONT VIEW
BACK VIEW
Rotator Cuff
Primary
Anterior Deltoid
Primary
Traps
Primary
Back
Primary