Step by step instructions, muscle activation and variants for the Cable Shoulder 90-Degree Internal Rotation.
The Cable Shoulder 90-Degree Internal Rotation is a rotator cuff exercise performed with the arm abducted to 90 degrees and the elbow bent to 90 degrees. From this elevated position, the forearm rotates downward and inward against cable resistance, training the subscapularis and anterior rotator cuff in a mechanically demanding position.
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The Cable Shoulder 90-Degree Internal Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.