Cable Shoulder 90 degrees Internal Rotation
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable shoulder 90 degrees internal rotation is an isolation movement that strengthens the internal rotators of the shoulder with the upper arm held out to the side. It primarily targets the chest (pectoralis major, sternal head), with help from the front shoulder (anterior deltoid) and upper chest (clavicular head). With the constant tension of the cable, it builds rotational control and shoulder stability — useful for healthy throwing and pressing mechanics.
Cable Shoulder 90 degrees Internal Rotation: So führst du sie aus
- 1Set the cable pulley to roughly shoulder height and stand side-on to the machine so the working arm is nearest the stack.
- 2Take the handle in the hand closest to the cable and raise that upper arm out to the side until it is abducted to 90 degrees, with the elbow at shoulder height.
- 3Bend the elbow to 90 degrees so the forearm points up toward the ceiling, and let the cable pull the hand back into a stretched position.
- 4Brace your core and keep the upper arm fixed in line with your shoulders throughout the rep.
- 5Rotate the forearm forward and down against the cable, bringing the hand toward the floor while the elbow stays at shoulder height.
- 6Pause briefly at the end range, keeping the upper arm parallel to the floor.
- 7Rotate the forearm back up under control to the start, resisting the cable on the way out.
- 8Complete your reps, then switch sides and repeat with the other arm.
Technik-Tipps
- Keep the upper arm locked at 90 degrees of abduction — only the forearm should move as it rotates around the elbow.
- Use a light load so you can control both the rotation in and the slow return, since the rotator muscles are small.
- Move slowly and with a deliberate tempo; rushing turns the exercise into a swing and loses tension.
- Keep your torso upright and still — don't twist your trunk to help the arm rotate.
- Match the work on both sides so one shoulder doesn't become stronger or tighter than the other.
Häufige Fehler
- Letting the elbow drop below shoulder height, which changes the angle and stops training the 90-degree position you set up for.
- Using too much weight, which forces the trunk and shoulder to muscle the load and removes tension from the target rotators.
- Rotating with momentum instead of control, which reduces the training effect and stresses the shoulder joint.
- Rotating the whole upper arm instead of pivoting only the forearm at the elbow, which turns it into a different movement.
- Letting the cable yank the arm back at the end of each rep rather than resisting it, losing the strengthening benefit of the return.
Häufig gestellte Fragen
What muscles does the cable shoulder 90 degrees internal rotation work?
It primarily works the chest (pectoralis major, sternal head), with the front shoulder (anterior deltoid) and upper chest (clavicular head) assisting as synergists to rotate the upper arm inward.
Why is the arm held at 90 degrees?
Holding the upper arm abducted to 90 degrees, with the elbow bent and at shoulder height, trains internal rotation in the overhead-like position used in throwing and pressing, rather than with the arm down by your side.
How much weight should I use?
Start light. The internal rotators are small muscles, so use a load you can rotate smoothly and control on the return — typically 2–3 sets of 12–15 reps per arm.
Where should I feel this exercise?
You should feel the front of the shoulder and chest working as you rotate the forearm forward and down. If you feel strain in the elbow or joint instead, lower the weight and slow the tempo.
