Internal rotation (cable)

Sets, reps and RIR

Single-joint work responds to reps and time under tension more than to heavy load.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Rotator cuff.

Secondary: Chest.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Innrotasjon (kabel)
• Svenska Inåtrotation (kabel)
• Dansk Indadrotation (kabel)
• Deutsch Innenrotation (Kabelzug)
• Español Rotación interna (polea)
• Italiano Intrarotazioni ai cavi
• Português Rotação interna (polia)
• Русский Внутренняя ротация на блоке
• Français Rotation interne (poulie)

Related shoulders exercises

• Overhead press (barbell)
• Seated overhead press (barbell)
• Push press
• Upright row (barbell)
• Landmine shoulder press
• Overhead press (dumbbells)

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.