How to do a Cable Shoulder Internal Rotation at 90°

Authored by Fitbod

About Cable Shoulder Internal Rotation at 90°

Sets Logged
44,148
Popularity Rank
802nd
Difficulty
Beginner
Shoulders Strength
78 mSCORE 79th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Position the cable to shoulder height and stand perpendicular to the cable with your feet shoulder width apart.
  2. 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.
  3. 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.
  4. Control the movement back to the starting position and repeat.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    7.5
    lbs
    1 Rep Max
    10
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

Enter your stats to calculate your Reps & Weight