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.

Quick Facts

How to Do Cable Seated Shoulder Internal Rotation

Follow these step-by-step instructions to perform Cable Seated Shoulder Internal Rotation with proper form and technique.

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

Understanding which muscles Cable Seated Shoulder Internal Rotation targets helps you integrate it effectively into your training program.

Benefits of Cable Seated Shoulder Internal Rotation

Incorporating Cable Seated Shoulder Internal Rotation into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Delts Development: Cable Seated Shoulder Internal Rotation directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Rotator Cuff and Triceps, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Cable Seated Shoulder Internal Rotation safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Seated Shoulder Internal Rotation, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Seated Shoulder Internal Rotation, track these metrics during your workouts: