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 facing a cable machine with a rope attachment set at chest or eye level.
- 2
Grab the rope with an overhand grip, thumbs on the outside of the rope ends, and take a step back to create tension.
- 3
Pull the rope towards your face, aiming for your ears or temples, keeping your elbows high and flared out.
- 4
As the rope approaches your face, externally rotate your shoulders, pulling your hands further apart so your palms face the ceiling or back wall.
- 5
Squeeze your shoulder blades together at the peak of the movement.
- 6
Slowly extend your arms back to the starting position, controlling the weight.
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.
