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Cable Internal Rotation

Primary target: Subscapularis (肩胛下肌)

Exercise Details

Equipment

Cable station + rope

Sets & Reps

2-3 sets × 12-15 reps per side

How to do it

Side-on to the pulley; elbow at the side bent 90°, cable pulling outward; rotate the forearm inward toward the navel; 1-second control at the end; slow return.

Common mistakes

Elbow drifting out, shrugging, moving too fast

Muscles Worked

Other Exercises for the Same Muscle

Band Internal Rotation · Rotator Cuff Warm-Up Combo