How to do a Cable Shoulder Internal Rotation
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Shoulder Internal Rotation
Target muscles worked
Instructions for Proper Form
Cable Shoulder Internal rotation is an isolation exercise that primarily targets your shoulder, and more specifically your rotator cuff. This is a great exercise for improving stability, and shoulder health. The use of a cable gives you more control over where your resistance is coming from, as well as allowing you to perform this movement from a standing position.
- Position the cable to elbow height and stand perpendicular to the cable with your feet shoulder width apart.
- Grab ahold of the cable handle with the inside of your hand and keep the elbow fixed and near your torso.
- Bring the handle towards your abdomen keeping your forearm parallel with the ground. Keep your wrist straight and fixed throughout the movement.
- Control the movement back to the starting position and repeat.
Common Form Mistakes
Light Resistance
This exercise doesn’t need much resistance to be effective. Focus on controlling the movement with good form before you look to increase your weight. If you want to make the exercise more challenging, slow down your reps. This will let you spend more time under tension, which is a safer way to increase the challenge of this exercise.
Weight & 1 Rep Max Calculator
Average Cable Shoulder Internal Rotation standards by male, female, weight, age and height
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- beginner8reps12.5lbs1 Rep Max15lbs
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Alternatives & Variations to Cable Shoulder Internal Rotation
1. Cable Shoulder External Rotation
55.9 mSCORESWAPPED 83 TIMESFocusing on the rotator cuff, this isolation exercise improves shoulder stability and health. The cable resistance ensures controlled movement, essential for injury prevention and rehabilitation purposes.
2. Cable Lateral Raise
97.7 mSCORESWAPPED 56 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
3. Cable Face Pull
96 mSCORESWAPPED 50 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 44 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 34 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.
6. Cable Shoulder Internal Rotation at 90°
40.7 mSCORESWAPPED 33 TIMESStrengthens the internal rotator muscles of the shoulder, crucial for balanced shoulder health and performance. Performed at a 90-degree angle, it complements the external rotation exercise for comprehensive rotator cuff conditioning.
7. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 33 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
8. Cable Shoulder External Rotation at 90°
37 mSCORESWAPPED 30 TIMESThis variation targets the rotator cuff at a specific angle, enhancing shoulder stability and strength. Ideal for athletes and individuals seeking improved shoulder function, the exercise reduces the risk of shoulder injuries.
9. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 26 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
10. Loop Band Shoulder Internal Rotation
9 mSCORESWAPPED 25 TIMESThis exercise targets the internal rotator muscles of the shoulder, improving strength and stability. With the loop band, it provides a safe and effective method to enhance the muscular balance within the shoulder complex, critical for maintaining joint health and function. It's particularly useful for individuals recovering from shoulder injuries or looking to prevent them.