How to Do Cable Shoulder Internal Rotation

Learn the correct technique for cable shoulder internal rotation to strengthen your subscapularis and improve overall shoulder stability.

How to Perform

  1. Set the cable pulley to elbow height and stand sideways to the machine with your working arm closest to the handle.
  2. Grasp the handle and bend your elbow to 90 degrees, tucking your upper arm firmly against your side.
  3. Place a small rolled towel between your elbow and your ribs to ensure your arm remains stationary throughout the set.
  4. Pull the handle toward your midsection by rotating your shoulder inward while keeping your forearm parallel to the floor.
  5. Pause for a second at the end of the range when your hand is near your stomach.
  6. Slowly reverse the motion to the starting position, maintaining constant tension on the cable.
  7. Complete the desired repetitions then turn around to repeat the process with the opposite arm.

Common Mistakes

  • Letting the elbow drift away from the torso during the rotation
  • Using excessive weight that forces the chest or back to help move the cable
  • Rotating the wrist instead of the humerus to complete the range of motion
  • Performing the repetitions too quickly without controlling the eccentric phase

Muscles Worked

Primary movers

  • Shoulders

Stabilizers

  • Rotator Cuff
  • Pectoralis Major
  • Serratus Anterior

Related Guides

Shoulders · Shoulders