How to do a Cable Shoulder Internal Rotation at 90°
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Shoulder Internal Rotation at 90°
Target muscles worked
Instructions for Proper Form
Strengthens the internal rotator muscles of the shoulder, crucial for balanced shoulder health and performance. Performed at a 90-degree angle, it complements the external rotation exercise for comprehensive rotator cuff conditioning.
- Position the cable to shoulder height and stand perpendicular to the cable with your feet shoulder width apart.
- Grab ahold of the cable handle with the outside hand and keep the elbow (bent at 90 degrees) fixed in align with your shoulder at an 90 degree abduction.
- Begin with your wrist directly above your elbow then bring the handle downward until the wrist in the same plane as your elbow and shoulder. Keep your wrist straight and fixed throughout the movement.
- Control the movement back to the starting position and repeat.
Weight & 1 Rep Max Calculator
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Alternatives & Variations to Cable Shoulder Internal Rotation at 90°
1. Cable Lateral Raise
97.7 mSCORESWAPPED 132 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
2. Cable Shoulder Internal Rotation
49.5 mSCORESWAPPED 80 TIMESCable Shoulder Internal rotation is an isolation exercise that primarily targets your shoulder, and more specifically your rotator cuff. This is a great exercise for improving stability, and shoulder health. The use of a cable gives you more control over where your resistance is coming from, as well as allowing you to perform this movement from a standing position.
3. Cable Shoulder External Rotation
55.9 mSCORESWAPPED 67 TIMESFocusing on the rotator cuff, this isolation exercise improves shoulder stability and health. The cable resistance ensures controlled movement, essential for injury prevention and rehabilitation purposes.
4. Cable Front Raise
78.8 mSCORESWAPPED 46 TIMESCable Front Raise is an isolation exercise that primarily targets the anterior deltoids, offering a more consistent resistance throughout the movement than free weights. The use of a cable machine ensures tension is maintained on the shoulders, promoting better muscle activation and growth. This variation is key for developing shoulder definition and strength, with the added benefit of engaging the core for stability throughout the exercise.
5. Cable Shoulder External Rotation at 90°
37 mSCORESWAPPED 45 TIMESThis variation targets the rotator cuff at a specific angle, enhancing shoulder stability and strength. Ideal for athletes and individuals seeking improved shoulder function, the exercise reduces the risk of shoulder injuries.
6. Cable Face Pull
96 mSCORESWAPPED 42 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
7. Cable Rear Delt Fly
84.9 mSCORESWAPPED 35 TIMESCable Rear Delt Fly focuses on isolating the rear deltoids, contributing to balanced shoulder development and improved posture. Unlike dumbbell variations, the cable machine provides constant tension, enhancing muscle activation and strength. This exercise also recruits the traps and rhomboids, supporting upper back strength. It's beneficial for correcting shoulder imbalances and enhancing the visual separation between the deltoids and upper back.
8. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 34 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.
9. Behind the Back Cable Lateral Raise
70 mSCORESWAPPED 28 TIMESAn isolation exercise targeting the shoulder’s lateral head, promoting shoulder width and definition. The behind-the-back cable position ensures constant tension and a unique range of motion, offering benefits over traditional dumbbell raises.
10. Dumbbell Front Raise
98.6 mSCORESWAPPED 27 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.