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