Cable Seated Shoulder Internal Rotation

Muscles worked

Setup

1. Position a flat bench perpendicular to a cable machine and set the pulley to a height level with your elbow when seated.
2. Sit sideways on the bench so your working arm is closest to the cable stack.
3. Grasp the handle with a neutral grip, keeping your forearm parallel to the floor and your elbow bent at a 90-degree angle.
4. Place a rolled-up towel between your elbow and your torso to ensure the elbow remains pinned to your side.

How to do it

1. Exhale as you rotate your forearm inward toward your midsection, keeping your elbow firmly against the towel/side.
2. Continue the rotation until your forearm is across your stomach or you reach your comfortable end range of motion.
3. Inhale as you slowly reverse the movement, returning the handle to the starting position with a controlled 2-second tempo.
4. Complete all repetitions on one side before switching your seating position to train the opposite arm.

Form checklist

• Keep your elbow tucked against your side or the towel at all times.
• Maintain a strict 90-degree bend in the elbow throughout the entire set.
• Keep your torso upright and stationary; do not rotate your hips or spine to move the weight.
• Ensure the movement is a pure rotation of the humerus, not a pulling motion with the wrist.

Pro tips

• Focus on the mind-muscle connection by visualizing the muscles deep within the shoulder and chest rotating the arm bone inward.
• Maintain a proud chest and keep your shoulder blade retracted and depressed to provide a stable base for the rotation.

Make it harder

• Add a 2-second isometric squeeze at the point of maximum internal rotation (when the hand is closest to the belly).
• Slow down the eccentric phase to 4 seconds to increase time under tension for the rotator cuff.

Frequently asked

What muscles does the cable seated shoulder internal rotation work?

The cable seated shoulder internal rotation primarily targets the rotator cuff, and also works the abs, lats, and serratus anterior as secondary muscles.

What equipment do you need for the cable seated shoulder internal rotation?

The cable seated shoulder internal rotation uses cable.

Is the cable seated shoulder internal rotation good for beginners?

The cable seated shoulder internal rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Fixed Bar Back StretchBeginner · lats, rotator cuff, and trapezius
• Seated Shoulder 90 Degrees Internal RotationBeginner · rotator cuff
• Suspender Internal RotationIntermediate · lats and rotator cuff
• 5 Sec Fist Against ChinIntermediate · neck