Face Pull with External Rotation
- Primary muscles
- Shoulders, Upper back
- Secondary muscles
- Biceps
- Equipment
- Cable
- Movement pattern
- Horizontal Pull
Steps
- 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.
