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Cable Internal Shoulder Rotation at 90 Degrees
Cable isolation exercise targeting the subscapularis rotator cuff muscle for shoulder stability; used in prehab and rehab to enhance internal rotation strength and prevent injuries.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Chest
5/10Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Set cable pulley at shoulder height with single-grip handle. Stand perpendicular to machine, abduct working arm to 90 degrees with elbow bent at 90 degrees, holding handle with neutral wrist.
- Keep upper arm and elbow fixed.
- Rotate shoulder internally to pull handle across body.
- Bring forearm parallel to floor or wrist above belly button.
- Pause briefly at end range.
- Slowly reverse motion to starting position under control.
Coaching Tips
Form Cues
- Elbow fixed at 90 degrees
- Upper arm stationary
- Rotate from shoulder only
- Core engaged, torso square
- Control the eccentric
Breathing
Inhale during return to start; exhale as you rotate internally and brace core.
Tempo
2-1-2
Range of Motion
From full external rotation with forearm forward to internal rotation where forearm aligns with midline or slightly past, keeping elbow at shoulder height.
Safety
Safety Notes
- Use light weight to avoid strain
- Stop if shoulder pain occurs
- Maintain neutral spine
- Consult professional for pre-existing issues
Spotting
Not required; use cable safeties if needed for form check.
Common Mistakes
- Using momentum from torso
- Letting elbow drop or drift
- Overloading with heavy weight
- Incomplete range of motion
- Flaring elbow outward
When to Avoid
- Acute shoulder impingement
- Rotator cuff tears
- Shoulder instability
Flexibility Needed
- Shoulder abduction to 90 degrees
- Elbow flexion to 90 degrees
Build Up First
- Basic shoulder awareness
- Proper cable machine use
Also known as
90 Degree Cable Internal Rotation, Cable Rotator Cuff Internal Rotation, Standing Cable Shoulder Internal Rotation
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