Upright Downward Internal Rotation – Cable

  1. Adjust the pulley on a cable machine to eye-level and attach a handle to it.
  2. Stand facing away from the machine, feet shoulder-width apart.
  3. Grab the handle with one hand, raising your arm so your upper arm is parallel to the ground and your forearm is pointing straight up, creating a 90-degree angle at your elbow.
  4. Brace your core and begin to rotate your hand forward at your shoulder, keeping your upper arm stable and parallel to the ground throughout the movement.
  5. Continue the rotation until your forearm is parallel to the ground, completing the internal rotation.
  6. Complete the desired number of repetitions before switching arms to perform the exercise on the opposite side.

Primary Muscles

  • Rotator Cuff - Front

Results

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Date Reps Resis. RPE

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