Cable Seated Shoulder Internal Rotation
Also known as: seated cable shoulder internal rotation
Cable Seated Shoulder Internal Rotation turns unbroken cable tension into delt size from every angle — the middle rung where progress speeds up.
How to do Cable Seated Shoulder Internal Rotation
- Sit on a bench or chair facing the cable machine with your feet flat on the ground.
- Hold the cable handle with your arm extended straight out in front of you, parallel to the ground.
- Keep your elbow slightly bent and your shoulder blades pulled back and down.
- Slowly rotate your arm inward, bringing the cable handle towards the center of your body.
- Pause for a moment at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Cable Seated Shoulder Internal Rotation Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Seated Shoulder Internal Rotation Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Cable Seated Shoulder Internal Rotation
Swap Cable Seated Shoulder Internal Rotation For
Cable Seated Shoulder Internal Rotation — Frequently Asked Questions
How do you do the Cable Seated Shoulder Internal Rotation?
Sit on a bench or chair facing the cable machine with your feet flat on the ground. Hold the cable handle with your arm extended straight out in front of you, parallel to the ground. Keep your elbow slightly bent and your shoulder blades pulled back and down. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Seated Shoulder Internal Rotation work?
The Cable Seated Shoulder Internal Rotation primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable Seated Shoulder Internal Rotation should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Seated Shoulder Internal Rotation good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Seated Shoulder Internal Rotation?
Try the Barbell Rear Delt Row, Dumbbell Seated Alternate Front Raise or the Smith Rear Delt Row. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Seated Shoulder Internal Rotation the same as the seated cable shoulder internal rotation?
Yes. The Cable Seated Shoulder Internal Rotation is also commonly called the seated cable shoulder internal rotation. Different gyms and training programs label it differently, but "seated cable shoulder internal rotation" refer to this same movement.
