Cable Shoulder 90 degrees Internal Rotation
Expert Advice
Focus on smooth, controlled movements and avoid using momentum to ensure maximum engagement of the shoulder muscles.
How-to-do Steps
- Stand perpendicular to the cable machine with the handle at elbow height.
- Grasp the handle with the hand farthest from the machine, elbow bent at 90 degrees.
- Rotate your arm inward, keeping your elbow close to your side.
- Slowly return to the starting position and repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Cable Shoulder 90 degrees Internal Rotation primarily targets the Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest70%
Secondary
Shoulders30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Shoulder 90 degrees Internal Rotation work?
Cable Shoulder 90 degrees Internal Rotation primarily targets the Chest. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Shoulder 90 degrees Internal Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Shoulder 90 degrees Internal Rotation suitable for beginners?
Cable Shoulder 90 degrees Internal Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
