Cable Shoulder Internal Rotation at 90°
10 reps
Rotate your forearm down and forward against the cable, then return it slowly.
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SHOULDERS
Cable Shoulder Internal Rotation at 90°
A cable rotator-cuff exercise that strengthens the shoulder's internal rotators with the arm held at a 90-degree angle. Building these smaller stabilizers keeps the shoulder balanced and healthy, and it pairs naturally with external-rotation work for well-rounded cuff conditioning. The cable supplies smooth, adjustable resistance.
How to do it
- 1
Set the pulley to shoulder height and stand side-on to the machine, feet shoulder-width apart.
- 2
Grab the handle with the hand nearest the cable and raise that elbow out to the side, bent 90 degrees and level with your shoulder.
- 3
Start with your wrist stacked directly above your elbow.
- 4
Rotate at the shoulder to bring the handle down until your wrist lines up level with your elbow and shoulder.
- 5
Keep your wrist straight and your elbow fixed in place throughout.
- 6
Let the handle rotate back up to the start under control and repeat.