Exercise guide · Beginner · Compound

Cable Seated Shoulder Internal Rotation: How to Do It & Muscles Worked

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.

Primary muscles
Shoulders
Secondary muscles
Triceps , Rotator Cuff
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable seated shoulder internal rotation
Front view: muscles worked by the cable seated shoulder internal rotation. Primary: shoulders. Secondary: triceps and rotator cuff.
Back view: muscles worked by the cable seated shoulder internal rotation. Primary: shoulders. Secondary: triceps and rotator cuff.
Primary Secondary

How to do the cable seated shoulder internal rotation

  1. Step 1: Sit on a bench or chair facing the cable machine with your feet flat on the ground.
  2. Step 2: Hold the cable handle with your arm extended straight out in front of you, parallel to the ground.
  3. Step 3: Keep your elbow slightly bent and your shoulder blades pulled back and down.
  4. Step 4: Slowly rotate your arm inward, bringing the cable handle towards the center of your body.
  5. Step 5: Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the cable seated shoulder internal rotation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Seated Shoulder Internal Rotation alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.