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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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