Intermediate
CABLE SEATED SHOULDER INTERNAL ROTATION
Shoulders
Body Part
Delts
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench or chair facing the cable machine with your feet flat on the ground.
2
Step:2 Hold the cable handle with your arm extended straight out in front of you, parallel to the ground.
3
Step:3 Keep your elbow slightly bent and your shoulder blades pulled back and down.
4
Step:4 Slowly rotate your arm inward, bringing the cable handle towards the center of your body.
5
Step:5 Pause for a moment at the end of the movement, then slowly return to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
