This exercise is used to strengthen the rotator cuff and prevent injuries to the shoulder region.
Stand sideways next to a cable machine and adjust the pulley height so that it is at your waist level. Or if you only have access to a low pulley, sit on the floor with your legs extended in front of you. Next, grasp the handle with your hand that is closest to the pulley machine. Pull your elbow tight to your body and bend your elbow so that it creates a 90 degree angle. Your forearm should be pointing towards the cable machine depending how flexible you are. Now, pull the handle across your body by rotating your shoulder inward until your arm is across your torso; this is an internal rotation. Slowly return the weight to the starting position and repeat until you have completed your set.
Your forearm should remain parallel to the floor throughout the entire movement and your elbow should remain tight to your side.
This exercise can be performed the same way with resistance bands.
Use light weight for this exercise, because there is a risk of injuring your rotator cuff. Control the weight.