How to do it
Plant both feet firmly and resist any lateral sway of the hips.
- 1
Stand perpendicular to the cable machine with the handle at elbow height.
- 2
Grasp the handle with the hand closest to the machine, elbow bent at 90 degrees.
- 3
Rotate your arm inward across your body, keeping your elbow close to your side.
- 4
Slowly return to the starting position and repeat for the desired number of repetitions before switching sides.
Expert tip
Ensure your elbow remains stationary and at your side to target the internal rotator muscles effectively.
Common mistakes
- ✕Twisting the torso toward the cable machine
- ✕Letting the shoulder blade roll forward
- ✕Bending the wrist during the inward rotation