Cable internal rotation is a shoulder exercise, it is best performed on a pulley machine and it can be started by sitting on the floor.
This exercise also helps in training your biceps, inner shoulder muscle, and the in-between the collarbone and biceps.
Do not move your or rotate your other part of your body during the exercise, you only need to move your shoulder.
It is one of the best exercise that train the upper part of your shoulder muscle.
How to do cable internal rotation for stronger a shoulder.
step.1
Sit tight on a bench or on the floor or on you mat you should be looking straight forward.
Don,t look down and extend your legs in front of you. If you want you can also lean against something, hold the pulley handle with one of your hands and keep your elbow close to your waist.
Make sure that the other part of your body remain still,your upper arm should be aligned vertically and your elbow must bend to the 90 degree.
step.2
So, pull the handle horizontally to the left side for your trunk and don’t move your elbow.
Pull the handle with the strength of your shoulder, use only the strength of your shoulder and inhale as you go.
Go back to the beginning position and exhale as you go.
Remember that the opening-motion should be slightly slower than the closing motion
When performing this exercise do not overweight your shoulder. This exercise must be performed with good care.
You may need to be observed by an expert or a personal trainer.
do not create any momentum or difficulties to yourself and do not twist your upper body.
Make sure that your elbow stay close to your waist as you can in order to be in alignment with your upper body.
Move your shoulders not part of your body. Do not hollow your back when performing this exercise. Repeat the process again to your desired repetitions.
to avoid injury don’t overweight yourself your shoulders may get hurt with that, load weight that your shoulders can control.
Be focus and concentrate do not let the handle of the pulley draw you back and the. weight must not control you.
Safety steps during shoulder internal rotation exercise!
Move only your shoulder remember and make sure that the other part of your body remain still.
Only your shoulders should be move not all the part of your body looking straight forward and not looking down.
Do not hollow your back or move your elbow during performing the performance.
Pull the handle with only the strength of your shoulders. Keep your elbow close to your waist and pull the handle with only the strength of your hands.
Your upper arm should be aligned vertically and your elbow must bend to the 90 degree. Keep it in mind.
your back should be straight throughout keep your back straight extend your legs in front of you and do not hollow your back when during the exercise.
Do not swing or twist your upper body that may get you injured.
Health Benefits in performing Cable internal rotation!
It help train the shoulder and the joint this exercise not only will it train your shoulders but, it also add more strength to your shoulders joint. Cable internal rotation is also good for your shoulder extension.
It help to train the triceps it is also a great exercise in training your biceps and train the upper part of your shoulders muscle.
It is good for the deltoids and it helps train the front of the deltoid muscle.
Down bellow are more important fitness exercises, workouts that you should lookup to that would help you transform and re-balance your body:
- Front plate raises
- Reverse curl barbel
- EZ or barbell abdominal rollout
- Single leg standing calf raise dumbbell
- standing shrug
- Abdominal side bent for your obliques
- Wrist curl with the barbell or EZ
- Decline bench press chest exercise
- One arm dumbbell rows to straighten your back
- Barbell lunge for your gluts
- Bentover rows
- know how to better train your triceps with tricep dip with one bench
- Incline dumbbell curl
- Barbell military press
- close grip muscle works
- seated reverse curl
- Triceps and shoulder pushup
- Behind the neck pull down
- Hand stand pushups
- Dumbbell hammer curl
- Close grip bench press
- Cable side bend
- Reverse wrist curl seated
- Inline dumbbell fly