cable seated shoulder internal rotation
A shoulders exercise targeting the delts, performed with cable.
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.
Muscles worked
Primary (target)
Secondary
Related exercises
Track cable seated shoulder internal rotation in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →