Cable Internal Shoulder Rotation
A cable movement that isolates the internal rotator muscles of the shoulder (like subscapularis) for improved stability and strength, commonly used in rehab or accessory work.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Lats
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
8/10Anterior Delts
Chest
5/10Mid Chest
Lats
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Use shorter rests for endurance and stability goals.
How to Perform
Set a cable pulley to elbow height and attach a handle. Stand sideways, grip the handle with the far hand, and step away until there is tension. Tuck your working elbow firmly into your side, bent at 90 degrees.
- Brace your core and initiate the movement by pulling the handle across your body.
- Rotate your shoulder inward, keeping the elbow fixed at your side throughout the motion.
- Continue rotating until your forearm is roughly parallel to your torso.
- Slowly return the handle to the starting position, resisting the external pull of the cable.
- Complete all prescribed repetitions on one side, then switch to the opposite arm.
Coaching Tips
Form Cues
- Elbow glued to your side.
- Rotate only the shoulder.
- Slow and controlled tempo.
- Resist the external pull.
- Keep torso still.
Breathing
Inhale before initiating the movement, exhale forcefully as you pull the handle across, and maintain core bracing.
Tempo
3-0-1
Range of Motion
Move from the limit of external rotation (forearm pointing away from torso) to full internal rotation (forearm across the midline).
Safety
Safety Notes
- Start with very light weight to protect the delicate rotator cuff tendons.
- Stop immediately if you feel sharp pain in the shoulder joint.
- Ensure the upper arm remains perpendicular to the floor.
Spotting
Not required; use light weight and prioritize controlled movement over load.
Common Mistakes
- Letting the elbow drift away from the body.
- Using excessive torso rotation to move the weight.
- Using momentum or fast tempo.
- Weight too heavy, forcing shoulder compensation.
When to Avoid
- Acute shoulder impingement or tendinitis.
- Unstable or recently injured shoulder joint.
Flexibility Needed
- Healthy range of shoulder internal rotation.
Build Up First
- Ability to isolate rotation at the shoulder joint.
Also known as
Cable Internal Rotation, Standing Cable Internal Rotation, Shoulder Internal Rotation
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