Lever Isolateral Shoulder Internal Rotation (plate loaded)
The Lever Isolateral Shoulder Internal Rotation (plate loaded) primarily works the Subscapularis, with secondary activation of the Brachialis, Latissimus Dorsi, Pectoralis Major (Sternal), Teres Major and stabilizer support from the Serratus Anterior. It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Shoulder Internal Rotation (plate loaded) is an beginner isolation exercise performed with machine, following a isolation movement pattern. It primarily targets the Subscapularis, with secondary engagement of the Brachialis, Latissimus Dorsi, Pectoralis Major (Sternal), Teres Major. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Subscapularis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Subscapularis |
| Secondary | Brachialis, Latissimus Dorsi, 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 Brachialis, Latissimus Dorsi, Pectoralis Major (Sternal), and Teres Major act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Serratus Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Subscapularis (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Teres Major (back)
Stabilizer Muscles
- Stabilizer Muscle Serratus Anterior (chest)
How to Perform
Preparation
- Lie supine on section of bench furthest away from pads to each side.
- Position body so shoulders and elbows are aligned to fulcrum on each side.
- Place wrists or hands on under lower set of pads to each side of head.
Execution
- Pull lever arms upward and toward each side of torso as far as possible by simultaneously rotating upper arms.
- Lower lever arms to original position and repeat.
Comments
- Those with shorter forearms whose wrists do not make contact with pad would utilizeWrist Flexorsas stabilizer to keep wrists ridged while hands move pads.
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. 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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