Shoulders · Cable
Cable Shoulder Internal Rotation
How to do the cable shoulder internal rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Set a cable pulley to elbow height and attach a handle. Stand sideways to the machine and grasp the handle with the hand closest to the stack, elbow bent 90 degrees and tucked against your waist. Rotate your forearm across your body toward your stomach, keeping your elbow glued to your side, then return under control. Perform all reps and switch sides.
- 1Your shoulder's internal rotators working as your forearm sweeps across
- 2your body
- 3Your elbow staying bent at 90 degrees and tucked close to your side
- 4A slow and deliberate path through a pain-free range
Common mistakes
- Don't rotate your torso or swing your arm to move the weight
- Avoid lifting your elbow away from your side; keep it anchored
- Don't rush or push into discomfort
Muscles worked
The cable shoulder internal rotation mainly works the internal rotators.
- Internal RotatorsPrimary
- ForearmsMinor
- Front DeltsMinor
Kovo programs the cable shoulder internal rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.