Shoulders
The main muscle group listed for this exercise.
Exercise guide
Cable Internal Rotation
Cable Internal Rotation is a beginner-friendly shoulder exercise performed with a cable station.
Cable
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
No secondary muscle group is listed for this variation.
Strength
Movement pattern: general. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Cable Internal Rotation
- Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
- Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
- Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
- Slowly go back to the initial position.
- Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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View exerciseDumbbell Scaption
Dumbbell Scaption is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the back.
View exerciseExternal Rotation
External Rotation is a beginner-friendly shoulder exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Cable Internal Rotation.
What muscles does Cable Internal Rotation work?
Cable Internal Rotation primarily trains the shoulders.
Is Cable Internal Rotation beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Cable Internal Rotation?
This variation uses a cable station.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.