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Subscapularis肩胛下肌

Shoulders · Deep (L3) · Posterior · 3 exercises

Function

One of the four rotator cuff muscles (front): the 'front bolt' of the humeral head — drives internal rotation and stabilizes the glenohumeral joint. Your shoulder insurance during heavy bench pressing.

Best Exercises & Form Cues

• Band Internal Rotation

  Equipment

  Band + towel (under the arm)

  Sets & Reps

  2-3 sets × 15-20 reps per side · light

  How to do it

  Stand side-on to the anchor; elbow pinned at the side, bent 90°, towel under the armpit; draw the forearm across the body against resistance; slow return; torso still.

  Common mistakes

  Elbow drifting from the side, torso rotating to cheat, too much resistance

• Cable Internal Rotation

  Equipment

  Cable station + rope

  Sets & Reps

  2-3 sets × 12-15 reps per side

  How to do it

  Side-on to the pulley; elbow at the side bent 90°, cable pulling outward; rotate the forearm inward toward the navel; 1-second control at the end; slow return.

  Common mistakes

  Elbow drifting out, shrugging, moving too fast

• Rotator Cuff Warm-Up Combo

  Equipment

  Light band

  Sets & Reps

  2 sets × 15 internal + 15 external per side

  How to do it

  Band internal + external rotation combo: elbow pinned at 90°, 15 reps each direction, slow and controlled, paired with scapular retraction activation; resistance light enough to stay precise.

  Common mistakes

  Resistance too heavy, elbow leaving the side, shrugging

Stretching & Recovery

• Supine external rotation to floor
• Towel internal rotation stretch

Other muscles in the Shoulders

Deltoid (Anterior) · Deltoid (Lateral) · Deltoid (Posterior) · Infraspinatus · Teres Minor