How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the internal rotation (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Internal Rotation (Cable): how to do it and muscles worked

The internal rotation (cable) mainly works your shoulders. You need a cable machine.

Muscles worked

Main

Shoulders

How to do the internal rotation (cable)

1
Set a cable pulley at elbow height and stand sideways to it. Hold the handle with the hand closest to the stack, elbow tucked to your side and bent at 90 degrees, with a small towel between your arm and ribs.
2
Rotate your forearm across your stomach, keeping your elbow still and fixed. Stop when your hand reaches your belly.
3
Return slowly with control until your hand is back out. Breathe out as you rotate in and in as you return. Repeat, then switch sides.

Form tip: Go light and slow; the shoulder's rotator muscles are small, and swinging your torso takes the work away from them.

Common questions

Which muscles does the internal rotation (cable) work?: The internal rotation (cable) mainly works your shoulders.
What equipment do I need for the internal rotation (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the internal rotation (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.