PlanWorkouts

Exercise 0216 · REF YPoVrBi

Cable Seated Shoulder Internal Rotation exercise animation

Cable Seated Shoulder Internal Rotation

Category
Shoulders
Equipment
Cable
Target
Delts

Cable internal rotation trains a small but important rotator cuff muscle that almost no compound lift targets directly, rotating the forearm inward against resistance with the elbow pinned to the side. It's typically programmed for shoulder health and injury prevention rather than size or strength, often alongside its counterpart, external rotation. Keeping the elbow fixed against the body is what isolates the rotator cuff instead of turning it into a shoulder press.

How to Do the Cable Seated Shoulder Internal Rotation

  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

The Cable Seated Shoulder Internal Rotation primarily targets the Delts, with Rotator Cuff as the primary synergist muscle group, along with the Triceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have cable? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Cable Seated Shoulder Internal Rotation work?
The Cable Seated Shoulder Internal Rotation primarily targets the delts, with the rotator cuff and triceps assisting.
What equipment do I need for the Cable Seated Shoulder Internal Rotation?
The Cable Seated Shoulder Internal Rotation is done with a cable.
What's a good alternative to the Cable Seated Shoulder Internal Rotation?
If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead.