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All exercises

Cable internal rotation at 90 degrees

Intermediate

Cable internal rotation at 90 degrees is a isolation cable exercise for the front delts, also working the chest.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

Chest

Equipment
Cable
Movement
Mobility
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Set a single handle a little above shoulder height and stand with your back to the machine, holding the handle in the working hand.
  2. 2Lift the upper arm out to the side to shoulder height and bend the elbow to 90 degrees so your forearm points up.
  3. 3Rotate your forearm forwards and down until it is level with the floor, keeping your elbow fixed at shoulder height.
  4. 4Use a light weight and stay in a comfortable range; if the elbow drops or the shoulder rolls forward, lighten the load.
  5. 5Let the forearm rotate back up slowly to vertical, then switch arms after the set.

What to do instead

  • Band shoulder internal rotationResistance band

Easier variations

  • Band shoulder internal rotationResistance band
Logged today · 1 min restCable internal rotation at 90 degrees

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band