Cable Seated Shoulder Internal Rotation
Learn how to do the Cable Seated Shoulder Internal Rotation with proper form and technique. This cable exercise primarily targets your Delts, with secondary emphasis on Rotator Cuff, Triceps.
How to Do the Cable Seated Shoulder Internal Rotation
Follow these steps to perform the Cable Seated Shoulder Internal Rotation with correct form:
- 1Sit on a bench or chair facing the cable machine with your feet flat on the ground.
- 2Hold the cable handle with your arm extended straight out in front of you, parallel to the ground.
- 3Keep your elbow slightly bent and your shoulder blades pulled back and down.
- 4Slowly rotate your arm inward, bringing the cable handle towards the center of your body.
- 5Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Cable Seated Shoulder Internal Rotation Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Seated Shoulder Internal Rotation?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Seated Shoulder Internal Rotation work?
The Cable Seated Shoulder Internal Rotation primarily targets your Delts. Secondary muscles worked include Rotator Cuff, Triceps. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Cable Seated Shoulder Internal Rotation?
The Cable Seated Shoulder Internal Rotation requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Seated Shoulder Internal Rotation with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Seated Shoulder Internal Rotation?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Cable Seated Shoulder Internal Rotation?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Seated Shoulder Internal Rotation best for?
The Cable Seated Shoulder Internal Rotation fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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