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Shoulders · Cable · Beginner

How to do Cable Seated Shoulder Internal Rotation

The cable seated shoulder internal rotation is an isolation exercise targeting the deltoids and rotator cuff muscles. It is performed seated, using a cable machine to provide resistance as you internally rotate your shoulder.

Cable Seated Shoulder Internal Rotation demonstration
Primary muscle
Shoulders
Also works
Rotator cuff and Triceps
Equipment
Cable
Level
Beginner
Category
Shoulders

How to do Cable Seated Shoulder Internal Rotation, step by step

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

Muscles worked

Cable Seated Shoulder Internal Rotation works your shoulders as the main mover, with help from your rotator cuff and triceps.

Track Cable Seated Shoulder Internal Rotation in SPLYT

Cable Seated Shoulder Internal Rotation is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

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More with a cable

Every cable exercise → · The full exercise library →