Shoulder internal rotation trains the small rotator-cuff muscles.

Muscle group: Shoulder

Steps

Sit beside a cable machine with your feet on the floor. Set the handle at waist height about an arm's length away. Grasp it with your elbow beside your torso and your forearm pointing outward. Slowly rotate your shoulder inward, bringing your forearm across your abdomen while keeping your elbow at your side. Pause for one second and return. Complete the set and switch arms.

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