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Last updated February 2, 2026
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shoulders
Shoulder 90 Degrees Internal Rotation (Cable)
Keep your elbow at shoulder height. Rotate your forearm forward and down against resistance. Keep your shoulder blade stable throughout.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rotator cuff (front)
Secondary
chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a handle to a low cable pulley.
- Stand sideways to the cable machine with your feet shoulder-width apart.
- Step 2Grab the Handle
- With your closest hand, grab the handle and pull it towards your body.
- Keep your elbow bent at 90 degrees and your forearm parallel to the ground.
- Step 3Position Your Body
- Stand tall with your core engaged and shoulders relaxed.
- Ensure your elbow remains close to your body throughout the movement.
- Step 4Rotate the Handle
- Slowly rotate your forearm inward, bringing the handle towards your body.
- Keep your elbow fixed in place and focus on the rotation coming from your shoulder.
- Step 5Return to Start
- Gradually return the handle to the starting position, maintaining control.
- Ensure that your elbow stays close to your side during the return.
- Step 6Repeat
- Perform the desired number of repetitions, maintaining good form throughout.
- Focus on controlled movements rather than speed.
- Step 7Finish the Exercise
- After completing your reps, safely release the handle back to the cable machine.
- Take a moment to stretch your shoulders and arms after the exercise.