Face Pull with External Rotation
Muscle Groups: Shoulders, Upper back
Face Pull with External Rotation focuses on Shoulders, Upper back, with Biceps 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
Sit on a bench facing a cable machine with a rope attachment set at eye level.
- 2
Grasp the ends of the rope with a neutral grip, palms facing each other, and extend your arms forward.
- 3
Pull the rope towards your face, flaring your elbows out to the sides and externally rotating your shoulders.
- 4
Continue pulling until your hands are beside your head and your shoulder blades are squeezed together.
- 5
Slowly extend your arms back to the starting position, controlling the rope as it returns.
Secondary Muscles
While Face Pull with External Rotation primarily targets Shoulders, Upper back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps . 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.
