Lever Shoulder Internal Rotation
The Lever 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 Wrist Flexors. It is a machine isolation exercise at beginner difficulty.
The Lever Shoulder Internal Rotation is an beginner isolation exercise performed with machine, 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 machine isolation pull exercise targeting the Subscapularis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| 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 Wrist Flexors 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 Wrist Flexors (forearms)
How to Perform
Preparation
- Place elbow on forearm pad and grasp handle with upper arm to side of body and forearm away from body.
Execution
- Pull lever toward from body.
- Return and repeat.
- Adjust lever to opposite side and repeat with other arm.
Comments
- Adjust lever and body orientation to achieve full range of motion.
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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