Cable Shoulder Internal Rotation at 90°
The Cable Shoulder Internal Rotation at 90° is a specialized shoulder mobility exercise that strengthens the rotator cuff muscles while the arm is elevated. It targets the subscapularis and anterior deltoid to improve throwing mechanics and overall shoulder stability.
Shoulder stabilizers like the rotator cuff are easily fatigued and prone to injury if overloaded, making accurate load management crucial. The AI analyzes your performance data and RPE to ensure you are stimulating the muscle without straining the joint capsule, auto-adjusting resistance to keep you in a safe training zone. Additionally, by cross-referencing your recovery status and any history of shoulder pain, the app can recommend volume adjustments or safer alternatives if your joint health indicators suggest you are not fully recovered.
Form Cues
- Keep your upper arm elevated exactly at shoulder height
- Maintain a 90-degree bend in your elbow throughout the set
- Rotate your forearm downward and inward like a windshield wiper
- Keep your wrist straight and neutral
- Brace your core to prevent your torso from twisting
- Don't let your elbow drop below shoulder level
- Don't hunch or shrug your shoulder toward your ear
- Don't use your body weight to swing the cable down
- Don't extend or curl your wrist to finish the movement
Common Mistakes
- Dropping the elbow
- Using excessive weight
- Shrugging the shoulders
- Twisting the torso
- Bending the wrist
Muscles Worked
This exercise primarily targets the subscapularis, a vital rotator cuff muscle responsible for internal rotation, while heavily engaging the anterior deltoid to maintain the elevated arm position. Secondary stability is provided by the pectoralis major and latissimus dorsi, making it excellent for athletes involved in throwing or overhead sports.
Primary
Secondary
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