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Cable Seated Shoulder Internal Rotation animation

How to do the Cable Seated Shoulder Internal Rotation

BackBack & LatsCableBeginner

The cable seated shoulder internal rotation builds the deep rotator and lat connection that underpins every pull and pressing pattern you will ever train. Master this quiet, precise movement now and you will own shoulder stability that most lifters never develop.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Sit sideways to a low cable pulley, pin your elbow firmly against your side at 90 degrees, and grip the handle with the arm closest to the machine.
  2. Brace your core and keep your torso completely still as you rotate your forearm inward across your body toward your abdomen.
  3. Pause for a full count at peak contraction, feeling the tension deep in the shoulder and along the lat.
  4. Slowly resist the cable back to the starting position under full control, stopping before your elbow drifts forward.

Common mistakes

  • Letting the elbow lift away from the side, which removes lat engagement and turns this into a gross shoulder movement instead of a precise rotator drill. Pin the elbow and keep it there throughout every rep.
  • Using too much weight and compensating by rotating the torso, which defeats the isolation entirely. Drop the load until you can complete every rep with a locked, stationary trunk.
  • Rushing the return phase and losing tension on the eccentric, which cuts your results in half. Own the cable on the way back just as hard as on the way in.

Pro tip — As you rotate inward, consciously think about pulling your lat down toward your hip at the same moment. This co-activation of the lat with the internal rotators is the precise neuromuscular link that transfers this drill into real pulling strength.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

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