Cable Internal Rotation
The Cable Internal Rotation primarily works the Subscapularis, with secondary activation of the Anterior Deltoid, Pectoralis Major (Sternal) and stabilizer support from the Infraspinatus. It is a cable isolation exercise at beginner difficulty.
The Cable Internal Rotation is an beginner isolation exercise performed with cable, following a rotation movement pattern. It primarily targets the Subscapularis, with secondary engagement of the Anterior Deltoid, Pectoralis Major (Sternal).
Stand perpendicular to a cable machine with elbow bent and rotate your forearm inward against resistance.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Rotation |
| Force | Static |
| Laterality | Unilateral |
| Primary | Subscapularis |
| Secondary | Anterior Deltoid, Pectoralis Major (Sternal) |
Muscles Worked
The Subscapularis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, and Pectoralis Major (Sternal) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Infraspinatus 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 Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Infraspinatus (back)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Rotate torso against resistance through full range of motion.
- Return to starting position under control.
- Repeat on opposite side.
Comments
- Perform equal reps on each side.
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| 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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