One-Arm Cable Internal Rotation

Learn how to do One-Arm Cable Internal Rotation with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Shoulders Cable

One-Arm Cable Internal Rotation is a Cable exercise that primarily targets the Shoulders. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do One-Arm Cable Internal Rotation

How to perform this exercise correctly

1 - Set the cable to mid-height and attach a handle for this exercise.

2 - Grab the handle with the arm closest to the cable and place your elbow against your body, bent at 90° with your arm pointing toward the cable.

Nice, you're in the starting position

3 - Now, pull the handle by rotating your shoulder inward until your hand reaches your abs.

4 - Slowly return to the starting position while breathing in.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleShoulders
EquipmentCable Machine

Calorie Calculator

MET 3
Estimated burn
110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: One-Arm Cable Internal Rotation

Type
Cable exercise
Primary muscle
Shoulders
Secondary muscles
None
MET value
3
Calories (30 min, 70 kg)
≈ 110 cal
Video quality
4K with male and female demonstrations

More Shoulders Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • No equipment
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar

FAQ: One-Arm Cable Internal Rotation

What muscles does One-Arm Cable Internal Rotation work?

One-Arm Cable Internal Rotation primarily targets the Shoulders.

How do you do One-Arm Cable Internal Rotation correctly?

How to perform this exercise correctly 1 - Set the cable to mid-height and attach a handle for this exercise. 2 - Grab the handle with the arm closest

Is One-Arm Cable Internal Rotation good for beginners?

One-Arm Cable Internal Rotation has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One-Arm Cable Internal Rotation?

One-Arm Cable Internal Rotation requires: Cable.

What are the benefits of One-Arm Cable Internal Rotation?

One-Arm Cable Internal Rotation strengthens the Shoulders, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One-Arm Cable Internal Rotation?

Similar exercises to One-Arm Cable Internal Rotation include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One-Arm Cable Internal Rotation better than Arm Circles – Small to Large?

Both One-Arm Cable Internal Rotation and Arm Circles – Small to Large target the Shoulders. One-Arm Cable Internal Rotation uses Cable, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
Dumbbell Arnold Press – Seated
MET 5

Dumbbell Arnold Press – Seated

  • Dumbbells

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