Cable Shoulder Internal Rotation
The Cable Shoulder Internal Rotation is a targeted isolation exercise that strengthens the anterior deltoid and the subscapularis muscle of the rotator cuff. It involves rotating the arm inward against steady cable resistance to improve shoulder stability and joint health.
Iridium classifies this as a mobility exercise and references your per-muscle recovery status to ensure the anterior deltoids are not too fatigued from recent sessions to perform it effectively. The algorithm typically assigns low RPE targets, preventing this movement from contributing significant systemic fatigue or interfering with your Maximum Recoverable Volume. If your preferences allow for extended warmups, Iridium may schedule this prior to chest or shoulder pressing to prime the movement pattern.
Form Cues
- Pin your elbow firmly against your side throughout the set
- Keep your wrist neutral and straight
- Stand with feet shoulder-width apart for a stable base
- Squeeze your chest and shoulder muscles to rotate the handle inward
- Control the release phase slowly back to the start
- Don't let your elbow drift away from your torso
- Don't round your shoulder forward as you pull
- Don't use your bodyweight or hips to swing the weight
- Don't bend your wrist to finish the movement
Common Mistakes
- Flaring the elbow out
- Using excessive weight
- Rolling the shoulder forward
- Rushing the negative phase
- Compensating with hip rotation
Muscles Worked
This exercise primarily targets the anterior deltoid and the subscapularis, a crucial internal rotator of the cuff complex. By isolating these muscles, you enhance the structural integrity of the shoulder joint and balance the strength between the front and back of the upper body.
Primary
Secondary
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