Cable Kneeling Shoulder Internal Rotation

Attach a single handle to a low cable pulley.

Kneel on the floor perpendicular to the cable machine, with your active arm closer to the machine.

Grasp the handle with the hand of your active arm, ensuring that your upper arm is aligned with your body, and your forearm is perpendicular to your body, creating a 90-degree angle at the elbow.

Keeping your upper arm stationary, rotate your forearm towards your body to pull the cable. The movement should come from the rotation of the shoulder joint, not the elbow or wrist.

Continue rotating your arm until your hand is close to your abdomen, or as far as you can comfortably move without straining.

Hold the contracted position for a brief moment, then slowly reverse the movement to return to the starting position.

Complete the desired number of repetitions with one arm before switching to the other arm.

Make sure to perform the movement in a controlled manner, focusing on engaging the muscles of the rotator cuff.

Remember to start with a light weight to warm up and prevent injury. Proper form is essential, so make sure you don't compensate by using your back or other muscles instead of your shoulder. If you feel pain other than muscle fatigue, stop the exercise and consult with a fitness professional.

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