Cable Seated Shoulder Internal Rotation

Cómo hacer el Cable Seated Shoulder Internal Rotation

1. 1Set the cable pulley to roughly elbow height and attach a single handle. Sit side-on to the machine so the working arm is nearest the stack.
2. 2Grip the handle and tuck your working elbow tightly against your side, bent to 90 degrees so your forearm points straight ahead.
3. 3Roll a folded towel between your elbow and ribs if you want to keep the upper arm pinned and isolate the rotation.
4. 4Sit tall with your shoulder blades set down and back, and brace your torso so only the forearm moves.
5. 5Rotate your forearm inward across your body, pulling the handle toward your stomach while the elbow stays glued to your side.
6. 6Squeeze briefly at the end range, feeling the back of the shoulder and lat working.
7. 7Reverse slowly, letting the forearm rotate back out to the start under control without letting the weight yank your arm.
8. 8Complete your reps, then switch sides and repeat.

Consejos de técnica

• Keep the elbow fixed at your side throughout — the movement comes from the shoulder rotating, not from the elbow drifting forward or out.
• Use a light load and slow tempo; rotator-cuff work responds to control and full range, not heavy weight.
• Sit upright with the shoulder packed down rather than shrugging up toward your ear as you pull.
• Set the pulley level with your elbow so the cable line stays horizontal and resistance stays even through the rotation.

Errores comunes

• Letting the elbow drift away from your side, which turns the lift into a row and removes tension from the rotators.
• Going too heavy, which forces the torso to twist and cheat the weight instead of isolating the shoulder.
• Cutting the range short, so the teres major and minor never fully shorten or lengthen and you build less usable strength.
• Shrugging the shoulder up toward the ear, which loads the upper trap instead of controlling the rotation.

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