Internal Shoulder Rotation

As mentioned in the previous tutorial, strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. You'll want to pay close attention to your form here as well. The arm should remain at your side during the entire exercise. Keep the movement controlled and slow.

Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.

T.M.G. DELTOID / SUBSCAPULARIS / TERES MAJOR / LATISSIMUS DORSI / PECTORALIS MAJOR / BICEPS BRACHII

ADDITIONAL EXERCISES:

• Stand and adjust the cable handle to waist level and follow the video instructions.
  

• Fly machine - This exercise involves more muscle groups, but it's a good option if you don't have access to cables or exercise bands.