Liftsmith

Cable internal rotation alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the cable internal rotation, best matches first.

  1. Incline cable flyTrains the chest and front delts, same movement, needs cable machine and adjustable bench.
  2. Incline dumbbell flyTrains the chest and front delts, same movement, needs dumbbells and adjustable bench.
  3. Lying dumbbell arcTrains the chest and front delts, same movement, needs dumbbells and flat bench.
  4. Alternating incline dumbbell pressTrains the chest and front delts, needs dumbbells and adjustable bench.
  5. Angled front raiseTrains the front delts, same movement, needs dumbbells.
  6. Band chest flyTrains the chest, same movement, needs resistance bands.
  7. Band front raiseTrains the front delts, same movement, needs resistance bands.
  8. Band incline pressTrains the chest and front delts, needs resistance bands.
  9. Barbell front raiseTrains the front delts, same movement, needs barbell.
  10. Cable flyTrains the chest, same movement.
  11. Cable front raiseTrains the front delts, same movement.
  12. Cable press-aroundTrains the chest, same movement.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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