Description

The cable seated shoulder internal rotation exercise targets the rotator cuff muscles, specifically the subscapularis. It helps in improving shoulder stability and range of motion.

Starting Position

Sit on a bench with your core engaged, back straight, and shoulders relaxed. Hold the cable handle with one hand and stabilize your elbow against your side.

Technical Execution

Slowly rotate your forearm inwards against the resistance of the cable, keeping your elbow close to your body. Hold at the end of the range of motion for a brief moment before returning to the starting position.

Range of Motion

Ensure a full range of motion by rotating the forearm as far inwards as comfortably possible without straining the shoulder joint.

Variations

For added challenge, you can perform this exercise standing or use a resistance band instead of a cable for different resistance.

Common Mistakes

Common mistakes include using excessive weight, allowing momentum to take over the movement, and not maintaining proper posture.

Practical Advice

Focus on controlled movements, engage the core for stability, and ensure proper shoulder alignment throughout the exercise.

Additional Notes

This exercise is great for shoulder rehabilitation and strengthening, but proper form is crucial to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

rotator cuff

Secondary Muscles