exercise.id: 0216 Equipo: cable

cable seated shoulder internal rotation

exercise.body_part: shoulders exercise.target: delts Grupo: rotator cuff

exercise.synergist:

rotator cuff triceps

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳或椅子上，面向电缆机，双脚平放在地面上。握住电缆手柄，手臂在身前伸直，与地面平行。保持肘部稍微弯曲，肩胛骨向后和向下拉。慢慢向内旋转手臂，将电缆手柄拉向身体中心。动作结束时暂停片刻，然后慢慢回到起始位置。重复所需的重复次数，然后换臂。

🇬🇧 English (Fallback)

Sit on a bench or chair facing the cable machine with your feet flat on the ground. Hold the cable handle with your arm extended straight out in front of you, parallel to the ground. Keep your elbow slightly bent and your shoulder blades pulled back and down. Slowly rotate your arm inward, bringing the cable handle towards the center of your body. Pause for a moment at the end of the movement, then slowly return to the starting position. Repeat for the desired number of repetitions, then switch arms.

exercise.cta.title

exercise.cta.desc1 cable seated shoulder internal rotation exercise.cta.desc2

exercise.cta.button