Exercise Library
Pushisolation

CABLE SHOULDER INTERNAL ROTATION

Custom Training: Cable Shoulder Internal Rotation. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Stand side-on to an elbow-height pulley with the working arm nearest the anchor and the elbow bent at the side.

  2. 2

    Rotate the forearm inward while keeping the working upper arm stable.

  3. 3

    Return slowly without changing the elbow position.

THE STANDARD

Custom Training: Cable Shoulder Internal Rotation. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Use a light load and keep the shoulder comfortable.

COMMON MISTAKES

  • Turning the torso instead of rotating at the shoulder.

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Cable Shoulder External Rotation

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Calf Raise

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Dumbbell Bicep Curl

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Lateral Raise

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Dumbbell Tricep Extension

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300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Cable