Cable Standing Shoulder Internal Rotation
The Cable Standing Shoulder Internal Rotation primarily works the Subscapularis, with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Teres Major and stabilizer support from the Levator Scapulae, Pectoralis Minor, Rhomboids, Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable Standing Shoulder Internal Rotation is an intermediate isolation exercise performed with cable, following a isolation movement pattern. It primarily targets the Subscapularis, with secondary engagement of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Teres Major. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Subscapularis.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Subscapularis |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Teres Major |
Muscles Worked
The Subscapularis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), and Teres Major act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Levator Scapulae, Pectoralis Minor, Rhomboids, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Subscapularis (back)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Teres Major (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Stand with side to elbow height cable pulley.
- Grasp cable stirrup with near arm.
- Position elbow against side with elbow bent approximately 90°.
Execution
- Pull cable stirrup toward body by internally rotating shoulder until forearm is across belly.
- Return and repeat.
- Continue with opposite arm.
Comments
- Maintain elbow against side and fixed elbow position throughout exercise.
- Exercise may be performedseatedif medium high / adjustable pulley is not availble.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Subscapularis) and can be substituted based on your equipment or variation preferences.
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