Cable Seated Shoulder Internal Rotation

Description

How to do Cable Seated Shoulder Internal Rotation

1. 01
   Setup

   Position a flat bench perpendicular to a low cable pulley. Sit sideways on the bench with the working shoulder closest to the cable, ensuring the cable is set at elbow height.

2. 02
   Setup

   Grasp the D-handle attachment with your working hand, keeping your elbow bent at 90 degrees and tucked close to your side. Your forearm should be parallel to the floor, pointing away from your body.

3. 03

   Exhale and slowly rotate your forearm inward across your body, pulling the handle towards your abdomen while keeping your elbow stationary and tucked.

4. 04

   Continue rotating until your forearm is perpendicular to your body or you feel a strong contraction in your rotator cuff.

5. 05

   Inhale and slowly reverse the motion, allowing the cable to pull your forearm back to the starting position in a controlled manner, resisting the weight. Do not let the weight stack touch down.

Tips

• Maintain a strict 90-degree bend in your elbow throughout the movement to isolate the rotator cuff muscles effectively.
• Keep your elbow glued to your side to prevent larger muscles like the latissimus dorsi or anterior deltoid from taking over the movement.
• Focus on a slow, controlled eccentric (return) phase to maximize time under tension and improve shoulder stability.
• Use a light weight to ensure proper form and target the smaller, stabilizing muscles of the rotator cuff without compensation.

Common mistakes

• Using too much weight causes the elbow to flare out or the torso to twist; reduce the weight and focus on keeping the elbow tucked.
• Rushing the movement, especially the eccentric phase, reduces the effectiveness; perform the rotation slowly and with deliberate control.
• Shrugging the shoulder or elevating the scapula involves the upper trapezius unnecessarily; keep your shoulders down and relaxed.