Internal rotation with Cable Pulley

With this controlled internal rotation exercise, you specifically strengthen your rotator cuff, especially the subscapularis muscle, and improve the stability of your shoulder joint.

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Preparation

You attach the rope pulley in the middle position.

Starting Position

You stand sideways to the machine in a stable position. Your upper arm is close to your body while you extend your forearm forward at a 90° angle. With your inner hand, grab the loop, and place your other hand securely on your hip.

Execution

Now you rotate your forearm inward in a controlled manner - the movement comes from your shoulder, while the upper arm remains stable against your body. Slowly pull the loop towards the center in front of your abdomen and then bring it back in the same controlled way. Maintain tension throughout the entire exercise.

Muscles Used

Shoulders

Tip

Keep the upper body stable and motionless. Perform the exercise consistently in both directions.

What makes this exercise particularly effective?

Internal rotation strengthens the deep rotator cuff — especially the subscapularis, which acts as a strong internal rotator and stabilizes the shoulder joint. Through controlled movement against the cable resistance, the shoulder joint function is trained in a targeted way and protected in the long term.

What effect does the exercise achieve?

Targeted stabilization of the shoulder joint: The rotator cuff muscles are directly trained — crucial for injury prevention and joint stability.
Improved mobility and functional rotation: Internal rotation plays an important role in everyday tasks (e.g., fastening a belt) as well as in athletic movements such as snatches or pull-ups, where the upper arm must stay close to the body.
Compensation of muscular imbalances: Many people develop dominant external rotators (e.g., through frequent pushing movements), which can contribute to rounded-forward posture over time. Internal rotation restores balance and improves posture.
Gentle, physiotherapy-recommended execution: This exercise can be performed safely even with limited mobility and is often included in shoulder rehabilitation programs.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Internal rotation with a cable meaningfully complements the Big 5 Training Concept:

Improved shoulder function and technique: Stable internal rotation enhances performance in complex upper-body patterns such as pull-ups and pressing movements.
Injury prevention focus: Strengthening the rotator cuff supports and protects the shoulder joint even under heavy loads in the basic exercises.
Full-body balance: Balanced development between internal and external rotators supports overall symmetry — essential for effective and sustainable strength training.