This exercise helps athletes and fitness fans prevent shoulder injuries, especially during activities where your arms go above your head.

It strengthens the rotator cuff muscles. The rotator cuff is a group of muscles that helps your shoulder move smoothly and correctly.

It improves how well your shoulder works overall. This means better movement and less chance of pain.

It's a useful exercise for building upper body strength and helping with shoulder recovery after an injury.

The exercise involves kneeling and using a cable machine to rotate your shoulder inward. This controlled movement strengthens the muscles that help keep your shoulder joint stable and healthy.

It makes your shoulders stronger and more stable. This is important because strong shoulder muscles help keep your shoulder joint healthy and in place.

This exercise helps you move your shoulder more easily. It increases the range of motion, so your shoulder can move freely and smoothly.

It can help prevent shoulder injuries. By strengthening the muscles around your shoulder, you're less likely to get hurt, especially if you do activities that are hard on your shoulders.

It's a good exercise if you're recovering from a shoulder injury. It helps your shoulder get back to working properly.

Get into position: Kneel on the floor facing the cable machine. The pulley should be beside you, not in front of you. Make sure you have enough space to move comfortably.

Grab the handle: Hold the handle with the hand closest to the pulley. Your elbow should be bent at a right angle (90 degrees).

Find your balance: Keep your stomach muscles tight to help you stay steady. Place your other hand on your hip for balance.

Rotate your shoulder: Slowly pull the handle towards your belly button. Only your shoulder should move; your elbow should stay in the same place.

Return slowly: Bring the handle back to the starting position in a slow and controlled way.

Important tip: Keep your elbow close to your side the whole time. This helps you work your shoulder muscles better.

Cable kneeling shoulder internal rotation is a good exercise, but doing other similar exercises can make your shoulder workout even better.

Cable kneeling shoulder external rotation works the opposite muscles from internal rotation. This helps balance your shoulder strength and makes your shoulders more stable and flexible. It's great for athletes and people recovering from injuries.

Doing external rotation while standing (cable standing shoulder external rotation) is also beneficial. Standing engages your core muscles more, improving your balance and overall body strength. This is a good choice if you want to work on shoulder stability as part of your regular standing exercises.

The main differences between these exercises are your body position and which shoulder muscles are used the most. But they all help improve shoulder function and reduce the risk of injury.

Including these exercises in your workout routine will help you have stronger, more stable shoulders.

Try each exercise and see which one you like best and which one works best for your body.

Cable Kneeling Shoulder External Rotation: This exercise focuses on the muscles that turn your shoulder outward. It's important for balanced shoulder strength and helps prevent injuries. Doing both internal and external rotation exercises keeps your shoulders strong and healthy.

Cable Standing Single Arm Deltoid Row: This exercise works the deltoid muscles (the muscles that make up the shape of your shoulder). Doing this exercise one arm at a time helps to make sure both shoulders are equally strong. This is especially helpful if one shoulder is weaker than the other.

Resistance Band Kneeling High-Low Anti-Rotation: This exercise works your core muscles (your stomach and back muscles) as well as your shoulders. It helps improve your overall stability and balance, which is very useful for sports that involve twisting and turning.

These alternatives offer variety in how you move and the equipment you use. This helps keep your workouts interesting and prevents overuse of specific muscles, leading to more balanced and stronger shoulders.

Don't use too much weight: Start with a light weight. It's better to use a weight you can control and do the exercise correctly. Using too much weight can hurt you.

Rotate your shoulder fully: Make sure you turn your shoulder as far as it can comfortably go. Shortening the movement means you aren't getting the full benefit of the exercise.

It helps your shoulder muscles work together better, making them less likely to get hurt.

This exercise is useful for athletes to improve their performance and prevent injuries.

People recovering from shoulder injuries can also use it to regain strength and stability.

The kneeling position keeps your body steady, letting you focus on your shoulder muscles.

Using a cable machine gives you consistent resistance throughout the movement.

To do it, kneel down, hold the cable handle, and pull it towards your belly button.

Keep your elbow close to your side as you pull.

Slowly return to the starting position, controlling the movement.

Start with lighter weights and fewer repetitions, gradually increasing as you get stronger.

Listen to your body and stop if you feel any pain.

Talk to a physical therapist or doctor before starting any new exercise program, especially if you have an injury.