What equipment do you need for the internal rotation?

You need cable to do the internal rotation.

What is a good internal rotation?

For men, a good internal rotation is about a 17 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 30 lb. For women, the standards run from about 10 lb to 30 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Cable

Internal Rotation

How to do the 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: Accessory

Find more:Hips & Adductors exercises Cable exercises

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 weight stack, elbow bent 90° and tucked against your waist. Rotate your forearm across your body toward your stomach, keeping your elbow glued to your side. Once you reach the end of your range, return to the start under control. Perform all reps and then switch sides.

1Stand sideways to the cable and rotate your forearm across your body; you should feel your shoulder's internal rotators doing the work
2Keep your elbow bent at 90 degrees and tucked close to your side
3Move slowly and deliberately through a pain-free range of motion