Cable Seated Shoulder Internal Rotation
Description
The cable seated shoulder internal rotation is a rotator cuff strengthening exercise where you sit sideways to a cable set at elbow height and rotate your forearm inward across your body. It targets the subscapularis — the internal rotator of the shoulder. It is essential for shoulder health and injury prevention.
Muscle Group
Equipment Required
Cable Seated Shoulder Internal Rotation Instructions
- Set a cable pulley to elbow height. Attach a D-handle.
- Sit sideways to the cable with your working arm closest to the cable.
- Grip the handle with your working hand. Pin your elbow against your side, forearm pointing toward the cable.
- Rotate your forearm inward across your body — away from the cable.
- Continue rotating until your forearm is across your stomach.
- Slowly let the cable pull your forearm back to the starting position.
- Keep your elbow pinned to your side throughout — only your forearm rotates.
- Use very light weight. Aim for 15 to 20 reps per side.
Cable Seated Shoulder Internal Rotation Form & Visual
Cable Seated Shoulder Internal Rotation Benefits
- Strengthens the subscapularis (internal rotator)
- Essential for shoulder health and injury prevention
- Constant cable tension throughout rotation
- Easy to load progressively with small increments
- Critical for overhead athletes and lifters
- Rehabilitation and prehabilitation exercise
Cable Seated Shoulder Internal Rotation Muscles Worked
- Subscapularis (primary)
- Pectoralis major (slight)
- Anterior deltoid (slight)
- Teres major
Cable Seated Shoulder Internal Rotation Variations & Alternatives
- Cable External Rotation
- Band External Rotation
- Standing Cable Internal Rotation
- Band Internal Rotation
- Side-Lying Internal Rotation (dumbbell)
