Fitwill stands in solidarity with Ukraine

Cable Seated Shoulder Internal Rotation

Cable Seated Shoulder Internal Rotation

The Cable Seated Shoulder Internal Rotation exercise is a fantastic way to engage and strengthen the muscles of the shoulder, particularly the rotator cuff. This exercise specifically targets the muscles responsible for internal rotation of the shoulder joint, helping strengthen and stabilize this often overlooked area of the body. By using a cable machine, you can easily adjust the resistance and target the appropriate muscles for an efficient and effective workout. With a seated position, it also promotes proper form and stability, minimizing the risk of injury. The cable allows for smooth and controlled movement throughout the exercise, ensuring that you're targeting the intended muscles without the risk of momentum taking over. This is especially important when working with the shoulder joint, as it can be a vulnerable area prone to injury. Incorporating the Cable Seated Shoulder Internal Rotation exercise into your routine can help improve shoulder mobility, stability, and overall functional strength. Whether you're an athlete looking to enhance sports performance or simply someone wanting to maintain healthy shoulders, this exercise is a valuable addition to any upper body workout routine. Always remember to check your form and start with lighter weights before gradually increasing the resistance to avoid strain or injury.


  • Sit on a bench facing a cable machine with a cable attachment set at shoulder height.
  • Grasp the cable handle with your right hand and position your elbow against your side with your forearm parallel to the floor.
  • Keep your shoulder down and begin by rotating your forearm inward, towards your torso.
  • Continue rotating until your forearm is across your body, reaching as far as possible without any pain or discomfort.
  • Hold the end position for a brief pause and then slowly return to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch sides to work the other shoulder.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise to target the shoulder muscles effectively.
  • Avoid using excessive weight to prevent strain on the shoulders. Start with lighter resistance and gradually increase as you become more comfortable.
  • Incorporate a full range of motion by ensuring that the shoulder joint is moving through its complete range during each repetition.
  • Don't forget to breathe properly during the exercise. Inhale before starting the movement and exhale as you return to the starting position.
  • To increase the challenge, try performing the exercise in a standing position instead of seated to engage more stabilizing muscles.
  • Perform controlled and smooth movements without any jerking or swinging to minimize the risk of injury.
  • If you feel any pain or discomfort in the shoulder joint, stop the exercise and consult with a fitness professional or healthcare provider.
  • Consider adding additional exercises to your workout routine that target the muscles surrounding the shoulders, such as lateral raises or overhead presses.
  • Stay consistent with your workouts and gradually increase the resistance or reps to continually challenge your shoulder muscles.
  • Always warm up before starting the exercise to prepare the muscles for the workout and reduce the risk of injury.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts