Cable Shoulder Internal Rotation
Expert Advice
Ensure your elbow remains stationary and at your side to target the internal rotator muscles effectively.
How-to-do Steps
- Stand perpendicular to the cable machine with the handle at elbow height.
- Grasp the handle with the hand closest to the machine, elbow bent at 90 degrees.
- Rotate your arm inward across your body, keeping your elbow close to your side.
- Slowly return to the starting position and repeat for the desired number of repetitions before switching sides.
Track Cable Shoulder Internal Rotation in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Shoulder Internal Rotation primarily targets the Shoulders, Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Chest50%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Shoulder Internal Rotation work?
Cable Shoulder Internal Rotation primarily targets the Shoulders, Chest. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Shoulder Internal Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Shoulder Internal Rotation suitable for beginners?
Cable Shoulder Internal Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
