Cable 90 degrees Internal Rotation Catch
Stand with your side to the cable machine, holding the handle with the arm closest to the machine. Keep your elbow bent at 90 degrees and your forearm parallel to the ground.
- Pull the handle towards your body, rotating your shoulder internally.
- Catch the handle as you return to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
How to perform the Cable 90 degrees Internal Rotation Catch
- Set up. Set up in a stable, balanced starting position appropriate for the Cable 90 degrees Internal Rotation Catch using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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