How to Do Internal Shoulder Rotations: Muscles Worked & Proper Form

Muscles Worked in Internal Shoulder Rotations

Primary muscles worked:

• Rotator Cuff (anterior)

How to do Internal Shoulder Rotations

1. Fasten a handle in a cable machine at elbow height. Grab the handle, step away and stand sideways to the cable.
2. Grab the handle with your arm that is closest to the cable machine. Keep your upper arm close to your side, and bend your elbow to 90 degrees.
3. Rotate your upper arm internally (inwards) against the resistance of the cable, as far as possible.
4. Reverse the movement, and repeat for reps.

Commentary

Internal rotations against an elastic band train your anterior rotator cuff muscles (subscapularis).

Alternatives to using a cable machine are to use a resistance band, or a dumbbell (while lying down).