Cable Seated Shoulder Internal Rotation

How to Do:

1. Setup: Sit on a bench with a cable machine next to you. Attach a handle to the low pulley and set the cable at elbow height. Hold the handle with your opposite hand (left hand for right-side rotation).
2. Position: Sit with your torso upright, and bend your working arm to 90 degrees, keeping your elbow tucked into your side. Your forearm should be parallel to the floor, with the cable handle in front of you.
3. Rotation: Engage your core, and slowly rotate your arm inward, pulling the handle across your body while keeping your elbow stationary.
4. Control: Pause for a second at the peak of the movement and slowly return to the starting position with control.
5. Repeat: Perform for the desired number of repetitions, then switch sides.

Benefits:

The Cable Seated Shoulder Internal Rotation targets the rotator cuff muscles, specifically the subscapularis, which is responsible for internal shoulder rotation. This exercise improves shoulder stability, enhances range of motion, and helps prevent shoulder injuries, especially for athletes who perform overhead movements. It also strengthens the muscles around the shoulder joint, promoting better posture and function, particularly in rehabilitation or prehabilitation routines. Additionally, this exercise aids in correcting muscle imbalances and maintaining balanced shoulder health.