Internal Rotation Cable
The Internal Rotation Cable primarily works the Subscapularis, with secondary activation of the Pectoralis Major (Sternal) and stabilizer support from the Infraspinatus. It is a cable isolation exercise at beginner difficulty.
The Internal Rotation Cable is an beginner isolation exercise performed with cable, following a rotation movement pattern. It primarily targets the Subscapularis, with secondary engagement of the Pectoralis Major (Sternal).
Stand perpendicular to a cable and internally rotate your shoulder.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Rotation |
| Force | Static |
| Laterality | Unilateral |
| Primary | Subscapularis |
| Secondary | 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 Pectoralis Major (Sternal) assists as a secondary mover, contributing to force production without bearing the primary load. The Infraspinatus act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Subscapularis (back)
Secondary Muscles
- 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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