Cable 90 degrees Internal Rotation Catch

Zielmuskel: —
Equipment: Cable
Körperregion: Chest
Typ: Strength

The cable 90 degrees internal rotation catch is a cable strength exercise for the chest and the internal rotators of the shoulder, performed with the upper arm raised to 90° of abduction and the elbow bent 90°. The "catch" adds a reactive, decelerating component, making it a popular shoulder-prep drill for throwing and overhead athletes who need rotational control of the pecs and front delts.

Cable 90 degrees Internal Rotation Catch: So führst du sie aus

1Set a cable pulley to roughly shoulder height and select a light, controllable weight.
2Stand side-on to the machine and grasp the handle with the arm nearest the stack.
3Raise your upper arm out to the side to 90° of abduction, in line with your shoulder, and bend your elbow to 90° so your forearm points up.
4Brace your core and keep your shoulder blade set so the upper arm stays fixed throughout.
5Rotate at the shoulder to drive your forearm forward and down against the cable, bringing the back of your hand toward the front (internal rotation).
6Let the cable pull your forearm back up under control, then "catch" and decelerate it before it reaches the top to absorb the load.
7Reverse smoothly into the next rep without losing the 90/90 elbow and shoulder position.
8Complete your reps, return the handle under control, then switch sides.

Technik-Tipps

Keep the upper arm pinned at 90° of abduction the whole set — only the forearm should travel as you rotate.
Lead the "catch" with the muscles, not the joint: slow the forearm gradually so the chest and front shoulder absorb the load rather than the elbow or shoulder snapping back.
Stay light and controlled; this is a control and deceleration drill, not a max-strength lift.
Set your shoulder blade down and back before each rep to give the rotation a stable base.

Häufige Fehler

Letting the elbow drop below shoulder height, which leaves the 90/90 position and changes which muscles do the work.
Using too much weight, which forces the body to twist and rob the rotation, reducing tension on the target muscles and stressing the shoulder.
Letting the cable yank the forearm back with no "catch," skipping the deceleration that the drill is built to train and risking shoulder strain.
Twisting the torso to throw the handle instead of rotating purely at the shoulder, which turns a control drill into a cheat rep.

Häufig gestellte Fragen

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

It trains the internal rotators of the shoulder along with the chest (pectoralis) and the front of the shoulder, which drive and control the rotation at 90° of abduction.

What does the "catch" mean in this exercise?

The catch is the controlled deceleration of the forearm as the cable pulls it back. You absorb and stop the load with the chest and shoulder rotators, which trains reactive control useful for throwing and overhead athletes.

How much weight should I use?

Use a light, controllable load. This is a shoulder-control and deceleration drill, not a heavy strength lift, so prioritize a clean 90/90 position over the weight on the stack.

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

Yes, with light weight and strict form. Beginners should master holding the 90° shoulder and 90° elbow position and rotating only at the shoulder before adding any load.

How many sets and reps should I do?

As a control and prep drill, 2–3 sets of 10–15 controlled reps per arm works well. Keep the load light and stop before form breaks down.