Cable Internal Rotation at 90 Degrees

Body region

• Shoulders

Muscles

Main

• Subscapularis

Helps

• Pectoralis Major
• Latissimus Dorsi
• Teres Major

Holds

• Serratus Anterior
• Trapezius

Equipment

• Cable Station

Technique

1. Set a single handle on a cable station at about shoulder height and stand facing away from the stack, holding the handle in one hand.
2. Lift your upper arm out to the side to shoulder height with the elbow bent 90 degrees and the forearm pointing up.
3. Keeping the upper arm still, rotate the forearm forward and down until it points toward the floor.
4. Pause, then return slowly against the cable to the start.

Cues

• Use a light load; this is rotator cuff work, not a press.
• Keep the elbow level with the shoulder and fixed.
• Rotate from the shoulder, not the torso.

Common mistakes

• Letting the elbow drop.
• Twisting the body to cheat the weight.
• Rushing the return and losing tension on the cable.
• Going so heavy that the range shrinks.

Alternatives

• Band Internal Rotation at 90 Degrees
• Cable Internal Rotation
• Seated Cable Internal Rotation