The Cable Internal Rotator Cuff exercise helps strengthen the muscles involved in internal rotation, which can improve shoulder stability and prevent imbalances that may arise from excessive external rotation exercises. It's important to use a weight that allows you to perform the exercise with proper form and control. This exercise is particularly beneficial for individuals involved in activities that require shoulder internal rotation, such as throwing sports or racquet sports.
First, place the cable pulley aat waist height, then grab the handle in your right hand and position yourself perpendicular with the pulley on your right side. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated outward.
This is the starting position.
From here rotate only at the shoulder so the hand comes from an external rotation to an internally rotated position whilst keeping the elbow tucked in at the side. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.