Shoulders / Beginner / Isolation (single joint)

Seated Cable Internal Rotation

A seated single-arm cable internal rotation that strengthens the subscapularis and rotator cuff.

At a glance

Primary

Rotator cuff

Secondary

Chest, Lats, Front delts

Equipment

Cable station

Movement pattern

Shoulder rotation

Level

Beginner

Type

Shoulders, Isolation (single joint), One side at a time

How to do it

1. Sit on the floor side-on to a cable set at elbow height and hold the handle with the near hand.
2. Keep the elbow bent at 90 degrees and tucked against your side, forearm pointing toward the machine.
3. Rotate your forearm inward across your body toward your stomach.
4. Slowly return to the start and switch sides after the set.

Tips

• Keep the elbow pinned to your side.
• Use a light weight and slow tempo.

Common mistakes

• ✗ Elbow drifting away from the body.

  Why it hurts: The chest and front delt take over and the cuff gets little work.

  ✓ Instead: Keep a towel between the elbow and ribs and use a light band for slow reps.

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