Shoulders
Cable Internal Rotation
A shoulder rotation drill using a cable at elbow height, training the internal rotators of the shoulder joint.
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min
Estimate range 13–21 kcal (±25 %)
Muscle mass worked6 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set a pulley at elbow height and stand sideways with the working arm farther from the stack.
- 2Hold the handle with your elbow bent to 90 degrees, tucked at your side.
- 3Rotate your forearm out so it points away from your body.
How to perform
- 1Keep your elbow pinned to your side.
- 2Rotate your forearm across your stomach toward the stack.
- 3Pause at the end of the motion.
- 4Return slowly to the start position.
