Cable Shoulder Internal Rotation exercise animation (Männlich)

Cable Shoulder Internal Rotation

Zielmuskel
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable shoulder internal rotation is a standing rotator-cuff and pressing-muscle exercise that targets the front deltoid and both heads of the pectoralis major (clavicular and sternal). With your elbow pinned to your side and your forearm rotating inward across your torso against constant cable tension, it builds the internal rotators that drive throwing, punching, and pressing actions while reinforcing shoulder stability.

Cable Shoulder Internal Rotation: So führst du sie aus

  1. 1Set a cable pulley to about elbow height and attach a single handle.
  2. 2Stand side-on to the machine so the working arm is nearest the cable, then grip the handle with that hand.
  3. 3Bend your elbow to 90° and pin it firmly against your side, with your forearm pointing out toward the machine.
  4. 4Step away until there is tension on the cable, brace your core, and keep your shoulders square.
  5. 5Rotate your forearm inward across the front of your torso, keeping your elbow tucked and stationary throughout.
  6. 6Continue until your forearm is near the midline of your body, squeezing the front of your shoulder and chest.
  7. 7Control the return, letting the cable pull your forearm back out without letting your elbow drift from your side.
  8. 8Complete all reps, then turn around and repeat on the other arm.

Technik-Tipps

  • Keep your upper arm and elbow glued to your side — the only movement is rotation at the shoulder, not the elbow or torso.
  • Use a slow, controlled tempo and a light load; the rotator cuff responds better to control than to heavy weight.
  • Stand far enough from the machine that the cable stays under tension across the full range, including the stretched start.
  • Maintain a neutral wrist so the work stays in your shoulder rather than your forearm or grip.

Häufige Fehler

  • Letting the elbow drift away from your side, which turns the movement into a press and removes the rotator-cuff focus.
  • Twisting your whole torso toward the cable to move the weight, which cheats the rep and loses tension on the target muscles.
  • Using too much weight, forcing momentum and risking strain on the shoulder's smaller stabilizing muscles.
  • Snapping the forearm back on the return instead of resisting the cable, wasting the eccentric portion of the rep.

Häufig gestellte Fragen

What muscles does the cable shoulder internal rotation work?

It targets the front deltoid and both the clavicular and sternal heads of the pectoralis major, the muscles that drive internal rotation of the shoulder.

How heavy should I go on cable internal rotations?

Stay light. This is a stability and rotator-cuff exercise, so use a weight you can control for 12–20 reps with your elbow pinned and no torso twist.

Is the cable shoulder internal rotation good for beginners?

Yes. It is low-load and easy to learn, making it a solid choice for building shoulder stability. Beginners should focus on keeping the elbow tucked and moving slowly.

How many sets and reps should I do?

Two to three sets of 12–20 reps per arm works well. Because it trains a small, stabilizing muscle group, higher reps with lighter weight are more effective than heavy loads.

Where should I feel this exercise?

You should feel it in the front of your shoulder and chest, with a deeper working sensation toward the front of the shoulder joint. If you feel it mainly in your grip or forearm, lighten the load and relax your wrist.

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