Cable Shoulder Internal Rotation
Description
The cable shoulder internal rotation isolates the subscapularis (one of the four rotator cuff muscles) using a low cable. You stand sideways to the cable with your elbow pinned to your side and rotate your forearm across your body. It is critical for rotator cuff balance — most people overtrain external rotation while neglecting internal.
Muscle Group
Equipment Required
Cable Shoulder Internal Rotation Instructions
- Set a cable pulley to the lowest position. Attach a D-handle.
- Stand sideways to the pulley with the cable on your right side. Grip the handle with your right hand.
- Pin your right elbow firmly against your right side. Bend your right elbow at 90 degrees with your forearm parallel to the floor.
- Step away from the pulley until the cable is under tension and your right forearm is rotated outward (palm facing right).
- Brace your core.
- Rotate your right forearm across your body, keeping your elbow pinned to your side.
- Continue until your right hand reaches your stomach (palm now facing your body).
- Slowly return to the start over two seconds. Use very light weight — the rotator cuff is small.
Cable Shoulder Internal Rotation Form & Visual
Cable Shoulder Internal Rotation Benefits
- Isolates the internal rotators of the rotator cuff
- Balances out external rotation work
- Improves shoulder stability
- Useful prehab and rehab exercise
- Constant cable tension
- Easy to scale with light loads
Cable Shoulder Internal Rotation Muscles Worked
- Subscapularis (primary)
- Pectoralis major (slight)
- Anterior deltoid (slight)
- Latissimus dorsi (slight)
Cable Shoulder Internal Rotation Variations & Alternatives
- Cable External Rotation
- Dumbbell External Rotation
- Resistance Band External Rotation
- Lying Cable Internal Rotation
- Standing Banded Internal Rotation
