Setup and loading
Light weight; pulley at elbow height.
How to do the cable internal rotation step by step
- Sit or stand side-on to the pulley with your elbow tucked and bent to 90 degrees.
- Rotate your forearm toward your stomach.
- Return slowly.
Form cues
- Elbow tucked to your side
- Slow movement
Common mistakes
- Letting your elbow drift away from your body
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Sets and reps for your goal
Injury Prevention
2-3 x 10-15 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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