Cable Seated Shoulder Internal Rotation

Setup

1. 01Set a cable pulley to elbow height while seated.
2. 02Sit side-on with the working arm nearest the stack.
3. 03Grip the handle with the elbow bent 90 degrees.
4. 04Pin the elbow against your side with forearm out.

Execution

1. 01Rotate the forearm across the body toward the stomach.
2. 02Keep the elbow pinned and the wrist neutral.
3. 03Pause briefly at the end of rotation.
4. 04Return slowly to the start position.

Checkpoints

• -The elbow stays glued to the side for every rep.
• -Only the shoulder rotates; the wrist stays straight.
• -The torso stays square, not twisting toward the stack.
• -Movement is slow and controlled both directions.

Common mistakes

• -Letting the elbow drift away from the ribs.
• -Using a load too heavy for strict rotation.
• -Twisting the torso to move the weight.
• -Rushing the return and losing cable tension.