Cable 90-Degree Shoulder Internal Rotation
Strengthen your rotator cuff with Cable 90-Degree Shoulder Internal Rotation. Improve shoulder stability and function with controlled movements.
The Cable 90-Degree Shoulder Internal Rotation mainly works the shoulders. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable 90-Degree Shoulder Internal Rotation Muscles Worked
Primary
Shoulder Rotator (subscapularis)
Cable 90-Degree Shoulder Internal Rotation Variations and Alternatives
How to do the Cable 90-Degree Shoulder Internal Rotation
Attach a single handle to a cable pulley near head height and select a light, controllable load.
Face away from the pulley with the working shoulder aligned in front of it. Hold the handle and step forward until the cable has tension.
Raise your upper arm out to the side to about shoulder height. Bend your elbow to 90 degrees and begin with your forearm pointing upward within a comfortable range.
Brace your torso and keep the upper arm and elbow in place. Rotate at the shoulder to bring the forearm forward and down toward horizontal.
Keep your wrist aligned with your forearm. Avoid turning your torso or dropping your elbow to move the weight.
Slowly rotate the forearm back upward to the starting position without forcing the shoulder farther back.
Repeat with control, then switch arms. Use a comfortable range and stop if the movement causes joint pain.
Cable 90-Degree Shoulder Internal Rotation FAQs
What muscles does the Cable 90-Degree Shoulder Internal Rotation work?
The Cable 90-Degree Shoulder Internal Rotation mainly works the shoulders. The main muscles are the subscapularis.
What equipment do you need for the Cable 90-Degree Shoulder Internal Rotation?
Cable handle attachment or cable machine.
What workout day should the Cable 90-Degree Shoulder Internal Rotation go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable 90-Degree Shoulder Internal Rotation variations and alternatives?
Similar exercises include the Cable Kneeling Shoulder External Rotation, Cable Kneeling Shoulder Internal Rotation, Cable 90-Degree Shoulder External Rotation and Cable Shoulder Internal 90-Rotation.
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