Cable Shoulder 90 Degrees Internal Rotation

Muscles worked

Setup

1. Set the cable pulley to shoulder height and attach a single D-handle.
2. Stand perpendicular to the cable machine with your active arm closest to the pulley.
3. Raise your upper arm out to the side at shoulder height (90 degrees abduction) and bend your elbow to 90 degrees so your forearm points toward the ceiling.
4. Grip the handle and step away from the machine until there is light tension on the cable while your forearm is vertical.

How to do it

1. Exhale as you rotate your forearm forward and downward until it is parallel to the floor, keeping your elbow fixed in space.
2. Squeeze the pectorals and front deltoid at the bottom of the movement for a one-second pause.
3. Inhale as you slowly rotate your forearm back to the vertical starting position using a controlled 2-3 second tempo.
4. Complete the desired number of repetitions on one arm before switching sides.

Form checklist

• Keep your elbow perfectly aligned with your shoulder throughout the entire range of motion.
• Maintain a neutral wrist; do not let the cable pull your wrist into extension.
• Keep your torso stationary and avoid rotating your hips or chest toward the cable.
• Ensure the shoulder blade stays retracted and does not 'shrug' up toward your ear.

Pro tips

• Imagine your humerus (upper arm bone) is a rotisserie spit; it should rotate in place without shifting forward or backward.
• Focus on the mind-muscle connection in the front of the shoulder and deep within the joint rather than trying to move heavy weight.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum internal rotation to increase time under tension.
• Perform the exercise while standing on the leg opposite to the working arm to challenge your core and hip stability.

Frequently asked

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

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

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

The cable shoulder 90 degrees internal rotation uses cable.

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

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques