Library / Chest
Cable Shoulder Internal Rotation
Cable · Isolation · Isolation
Chest Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Equipment
- Cable
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand next to the pulley and hold the handle at abdomen height with one hand.
- Keep the forearm and arm in an L position, with 90 degrees between them and the arm close and fixed to the chest.
- Start the movement with the forearm away from the abdomen.
- Rotate the forearm inward, bringing the hand as close as possible to the abdomen.
- PT Cue: Avoid excessively bending or extending the lower back and keep the torso stable.
Joint & safety considerations
No specific joint contraindications are flagged for Cable Shoulder Internal Rotation. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Hip Adduction | Bands swap | Bands |
| Barbell Split Snatch | Barbell swap | Barbell |
| Bodyweight Muscle Up | Bodyweight swap | Bodyweight |
| Brettzel | Bodyweight swap | Bodyweight |
| Double Pigeon Pose | Bodyweight swap | Bodyweight |
| Dumbbell Incline Y Raise | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.