Cable 90 Degrees Internal Rotation Catch

Muscles worked

Setup

1. Set the cable pulley to shoulder height and attach a D-handle.
2. Stand sideways to the machine and grasp the handle with the arm closest to the pulley.
3. Raise your upper arm to shoulder height (90 degrees abduction) and bend your elbow to 90 degrees, so your forearm points toward the ceiling.
4. Step away from the machine until there is tension on the cable while your arm is in the starting position.

How to do it

1. Explosively rotate your forearm forward and down until it is parallel to the floor, exhaling sharply during the movement.
2. At the end of the rotation, 'catch' the weight by instantly stabilizing the joint, resisting the cable's pull to continue the rotation.
3. Slowly return the forearm to the upright starting position over a 3-second count while inhaling.
4. Maintain a 90-degree angle at both the shoulder and elbow throughout the entire set.

Form checklist

• Keep your elbow perfectly aligned with your shoulder; do not let it drop or drift forward.
• Maintain a braced core and upright torso to prevent the body from leaning or twisting.
• Ensure the rotation occurs only at the shoulder joint, keeping the wrist neutral and locked.
• Stop the downward rotation once the forearm is parallel to the floor to avoid joint impingement.

Pro tips

• Focus on the 'reactive' nature of the catch; the goal is to stop the weight's momentum instantly to engage deep stabilizing muscles.
• Imagine your upper arm is a fixed pivot point or a rotisserie spit; it should rotate in place without shifting its position in space.

Make it harder

• Increase the velocity of the internal rotation to create more momentum that must be decelerated during the catch.
• Perform the exercise while standing on the leg opposite to the working arm to challenge cross-body stability.

Frequently asked

What muscles does the cable 90 degrees internal rotation catch work?

The cable 90 degrees internal rotation catch primarily targets the rotator cuff, and also works the deltoids, lats, and serratus anterior as secondary muscles.

What equipment do you need for the cable 90 degrees internal rotation catch?

The cable 90 degrees internal rotation catch uses cable.

Is the cable 90 degrees internal rotation catch good for beginners?

The cable 90 degrees internal rotation catch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Warm Up Shoulder StretchBeginner · deltoids and rotator cuff
• Cable Kneeling Shoulder External RotationIntermediate · rotator cuff
• Cable Kneeling Shoulder Internal RotationIntermediate · deltoids and rotator cuff
• Cable Low Shoulder 90 Degrees External RotationIntermediate · rotator cuff