Step by step instructions, muscle activation and variants for the Cable Kneeling Shoulder Internal Rotation.
The Cable Kneeling Shoulder Internal Rotation strengthens the subscapularis and anterior rotator cuff by rotating the forearm inward against cable resistance. The kneeling position eliminates lower-body momentum, ensuring the work is done entirely by the shoulder joint.
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The Cable Kneeling Shoulder Internal Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.