Cable Internal Rotation Seated on Floor
Differentiation: Mechanics
This variation of a shoulder rotation is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of continual resistance applied to your deltoids throughout the exercise. This resistance increases the overall strength and endurance of your shoulders. You are also seated on the floor for this exercise. This position eliminates the need to maintain balance, (like you would need to do when performing a standing shoulder rotation). Not focussing on balancing allows you to focus on each contraction in your shoulders. Maximizing resistance increases the overall strength and definition of your shoulders. You work one shoulder for a full set, | then switch the handle to your other arm.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting, closest to the floor.
3) Obtain an open end crossover handle attachment.
4) Clip the attachment onto the pulley hook.
5) Sit on the floor with your side facing the cable machine, about three feet away.
6) Straighted your legs...
7) ...and spread your legs wide apart for good balance.
8) Grasp the handle of the pulley with the hand closest to the machine.
9) ...with your palm facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pulling the handle across your body using an arc motion
3) ...until the handle touches your lower chest.
4) Hold this position for a count of one second.
5) Then, inhale while gradually allowing the handle to retract to its original position.
6) Repeat reps for a full set.
7) Then, turn your body around and repeat reps for a full set, using the other hand.
Proper Form
Pay special attention to following proper form by...
Keep your arm at 90-degree angle with your elbow tucked closely to your side, to allow your shoulder to do maximum work.
Keep your upper body vertical. Do not bend at the waist.
Keep your elbow touching your body during the entire movement.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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