Face Pull with External Rotation
Muscle Groups: Shoulders, Traps
Face Pull with External Rotation focuses on Shoulders, Traps, with Biceps, Lats working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Face Pull with External Rotation with proper form and technique.
- 1
Stand in front of a cable machine and set the pulley at upper chest height. Hold the cable with both hands, palms facing you, and step back to create tension.
- 2
Pull the cable towards your face, bending your elbows out to the sides. Keep your shoulders down and squeeze your shoulder blades together.
- 3
At the end of the pull, externally rotate your arms so your palms face outward, then slowly return to the starting position.
Tips for Success
These tips will help you perform Face Pull with External Rotation safely and effectively while maintaining proper form.
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Keep your back straight and avoid leaning back during the pull.
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Do not let your elbows drop below shoulder height to maintain proper form.
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Control the movements; avoid jerky motions to prevent injury.
Secondary Muscles
While Face Pull with External Rotation primarily targets Shoulders, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lats . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Face Pull with External Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Face Pull with External Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
