How do I perform a seated shoulder internal rotation?

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Wendy Batts
Fitness
When performing a shoulder internal rotation exercise in a seated position, you want to first choose a weight on a cable machine that you want to use. Because your shoulder complex is made up of small muscles that stabilize this mobile joint, you want to keep the weight somewhat light to avoid stress on the joint. Next, sit up tall in a seat with your back away from the chair and your feet flat on the floor. Draw in your abs and place a rolled-up towel between your upper arm and the side of your body. Hold the cable in the hand that has the towel and bend your elbow at a 90 degree angle.  Your forearm will be across your body. From this position, pull the cable away from your body (maintaining that 90 degree angle), in the opposite direction of the cable machine. Pause and then return to the starting position.  Repeat on the same arm for the desired number of repetitions, and then switch sides.
Sit on a bench with your feet pointed straight ahead and placed flat on the ground.  Place a towel between your upper arm and the side of your body.  Hold a cable in one hand with your elbow bent 90 degrees and forearm placed across your stomach.  Rotate your shoulder in, opposite the direction of the cable pull.  Hold this position and then return to your starting position.



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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.