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Cable Shoulder 90 degrees Internal Rotation

Cable Shoulder 90 degrees Internal Rotation

The Cable Shoulder 90 degrees Internal Rotation is an effective exercise that targets the muscles in your shoulders, specifically the internal rotators. This exercise is commonly performed using a cable machine in a gym setting, but it can also be modified for home workouts using resistance bands or other makeshift equipment. Internal rotation is an important movement for shoulder health and stability, especially for individuals who engage in activities that require repetitive overhead motions, such as swimming or throwing. By strengthening the internal rotators, you can improve your shoulder's ability to stabilize and prevent injuries. To perform the Cable Shoulder 90 degrees Internal Rotation exercise, you typically stand with your side facing the cable machine, keeping your elbow bent at a 90-degree angle, and gripping the handle attached to the low pulley. From here, you engage your shoulder muscles to rotate your forearm inward, towards your body, while keeping your upper arm stationary. This movement should be controlled and within a pain-free range of motion. It's important to note that proper form and technique are crucial for this exercise to be effective and to avoid strain or injury. If you're unsure about the correct execution, it's always recommended to seek guidance from a fitness professional who can provide personalized instruction and ensure your safety. Adding the Cable Shoulder 90 degrees Internal Rotation exercise to your workout routine can enhance your overall shoulder strength and function, benefiting you in both daily activities and sports performance. Incorporating this exercise into a well-rounded workout program, along with proper warm-up and cool-down routines, can contribute to maintaining a healthy and injury-free shoulder joint.


  • Stand sideways to a cable machine with the arm closest to the machine extended and the hand gripping the handle.
  • Keep the elbow close to the body and bent at a 90-degree angle.
  • Slowly rotate the shoulder inward, bringing the hand across the body.
  • Pause momentarily and feel the contraction in the shoulder.
  • Reverse the movement and slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch sides and repeat the exercise with the other arm.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Increase the weight gradually to challenge your muscles.
  • Engage your core and keep your body stable throughout the movement.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Exhale during the exertion phase of the exercise, and inhale during the relaxation phase.
  • Start with a light warm-up set to prepare your shoulder muscles.
  • Maintain a neutral spine and avoid excessive arching or rounding of your back.
  • Utilize a full range of motion to fully activate your shoulder muscles.
  • Don't forget to stretch and cool down your shoulders after completing the exercise.
  • Consult with a fitness professional to ensure proper technique and form.


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