How to do the Cable Seated Shoulder Internal Rotation
Cable Seated Shoulder Internal Rotation is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Rotator Cuff and Triceps.
Cable Seated Shoulder Internal Rotation demonstration · © GymiaFit
Cable Seated Shoulder Internal Rotation at a glance
- Primary muscles
- Delts
- Secondary muscles
- Rotator Cuff, Triceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Cable Seated Shoulder Internal Rotation step by step
- 1Sit on a bench or chair facing the cable machine with your feet flat on the ground.
- 2Hold the cable handle with your arm extended straight out in front of you, parallel to the ground.
- 3Keep your elbow slightly bent and your shoulder blades pulled back and down.
- 4Slowly rotate your arm inward, bringing the cable handle towards the center of your body.
- 5Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Cable Seated Shoulder Internal Rotation — questions
What muscles does the Cable Seated Shoulder Internal Rotation work?
The Cable Seated Shoulder Internal Rotation primarily targets the Delts. It also recruits the Rotator Cuff, Triceps as secondary movers.
What equipment do I need for the Cable Seated Shoulder Internal Rotation?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Seated Shoulder Internal Rotation suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Seated Shoulder Internal Rotation?
Cable Alternate Shoulder Press, Cable Shoulder Press, Cable Standing Shoulder External Rotation train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Seated Shoulder Internal Rotation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.